CrossFit WOD, September 21, 2019

Crossfit

Metcon
Metcon
35min AMRAP

13 Hand Release Push ups
13 Pull Ups
13 Sit Ups
13 Cal Row
13 American KB Swings 53/35
13 Cal Bike/Ski

….Then 12
….Then 11
….Then 10
….All The Way To 1

* Ladies start at 12 to make up for the Cals

* If you Make it to 1 with time remaining.. go back up 2’s…3’s… 🙂

* Score is Rounds and Reps

*IE if you finish the round of 5’s and get 4 pull ups Score is 9+4

CrossFit WOD, September 20, 2019

CrossFit 727

Warm-up

Weightlifting
Snatch (Hang power snatch+power snatch+OHS)
2+1+3 @ 70-80%
Working weight

Metcon
Metcon
3 rounds
9 Bar Muscle ups
12 Bar facing burpees
15 Thrusters

Int: 95/65
RX:135/95

*Thrusters should be done in 1 to 3 sets

Target Time: 9:30
Time Cap: 15:00

Or

Metcon
3 rounds
20 cal row
20 lateral burpees
20 overhead squats

OHS: 115/75

Target Time: 10:00
Time Cap: 16:00

Overhead squats should be light and done in 1-2 sets

CrossFit WOD, September 17, 2019

CrossFit 727

Warm-up

Weightlifting
Push Jerk (ascending in weight)
2 sec pause in the (dip) and 2 sec pause in the
(Catch)

Metcon
Metcon
2 rounds
800M run
200′ single arm Db OH Walking lunges 50/35
25 CTB pull ups

Target Time 20:00
Time Cap: 25 min

1000m row for run sub

CrossFit WOD, September 16, 2019

CrossFit 727

Warm-up

Weightlifting
Back Squat (3×6 Tempo 4:0:3:0 ( working weight) )
You can add weight from last week but actually stay on the tempo

The weight shouldnt crush you, but you should feel the fatigue by the 3rd set

Metcon
Metcon
50-41-34
cal row
12-10-8
Squat Snatch 115/75

Bike: 36-30-24
Ski: 43-35-29

CrossFit WOD, September 14, 2019

Member of the Month wod!

Warm-up

Metcon
Metcon
Grab a Buddy:

3 rounds for max reps

2 min of wallball
2 min of hang power clean 135/95
2 min of med ball sit ups
2 min of of jump over
rest 2 min

800M cash out. After the wod

*Split the time up as needed.
* score is total reps

CrossFit WOD, September 13, 2019

CrossFit 727

Warm-up
Metcon
21-15-9
Strict HSPU
Strict Pull ups
push ups

Int: Sub Tempo Db press 3:0:3:0 for HSPU

Rx+: 2 rounds rest 5:00 between rounds

Target Time each round 9:00
Time Cap each round 15:00

* Strict HSPU should be done in 4 sets or less
* strict pull ups can be quick singles
* if you cannot finish in the time cap, scale reps to: 15-12-9 or 12-9-6 to finish close to target time.

1-Mile Run
Max Effort 1-Mile Run

Rest as needed before the 1 mile run

CrossFit WOD, September 11, 2019

CrossFit 727

Warm-up

Weightlifting
Snatch + OHS (3 power snatch + 2 overhead squat )
5 sets: working weight
65% to 75% of you 1 rm

Metcon
Metcon
2 rounds
3 sets
30 cal row
15 Toe-to-Bar
9 overhead squats
Rest: 3:30

Target Time: 7:30 each round
Time Cap: 10:00 each round

int: 75/55
rx: 115/80
rx+: Bike 21 cal, 155/105, Perform 3 rounds

Ski: 25

*Toes to bar should be done in 1-2 sets of 15.
*Overhead squats will be challenging but should be unbroken if possible. No more then 60% of you 1rm.