CrossFit WOD, September 25, 2018

TwosDay

Don’t Step Get It (Time)
RX
50 Calories of Rowing on Concept 2
40 Kettlebell Swings (24/16 kg)
30 Box Jump-Overs (24"/20")
20 Deadlifts (165/123)
10 Chest to Bar Pull Ups

RX+=
50 Calories of Rowing on Concept 2
40 Kettlebell Swings (32/24 kg)
30 Box Jump-Overs (24"/20", must clear box)
20 Deadlifts (225/155)
10 Bar Muscle-Ups

Scaled
50 Calorie Row, Ski or Bike
40 Kettlebell Swings (24/16 kg)
30 Box-Overs (24"/20", step or jump)
20 KB Deadlifts (70/53)
10 Pull Ups

15 minute time limit
For every rep you don’t finish add 1 second to 15 minutes.

Rope Climb (1)
Spend 10 minutes practicing rope climbs. Attempt legless or L-sit if possible.

CrossFit WOD, September 24, 2018

Monday the 1st Day of Forever
——-
Today’s playlist brought to you by David Moret.
http://bit.ly/2xGgWm2
——-

Back Squat (10-10-10-8-8)
Add 5-10 pounds to last week lifts as long as you made all sets. If you didn’t make your lifts, stay at the same weight or go lighter.

Add weight to each set. Start light and build. The last set should be tough but doable.

Alternate every 90 seconds with a hard set of strict push ups or strict handstand push ups. If you did this last week, try to do 1-2 more reps each set.

Cement Mixer (Time)
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar

"Cement Mixer" is a workout that we will repeat a few times a year. Today the score is the slowest of the 7 rounds. We are looking for the toes to bar to be completed in 2 sets maximum on each round. The number or variation can be adjusted to accomplish this.

If unable to run, complete one of the following:
500/400 Meter Row
25/18 Calorie Assault Bike
1000 meter C2 Bike

Todays WOD courtesy of CFNE/CT

If you are unabkle to run 400m faster than 2 minutes, scale distance to 300 or 200 meters.

CrossFit WOD, September 23, 2018

Sunday

Weightlifting
2 Position Hang Power Snatch (3-3-3-3-3-3-3)
Hip, then Knee

Metcon
Metcon (Time)
5 rounds for time:
14 box jumps 24/20
14 wallballs 20/14

CrossFit WOD, September 22, 2018

Saturday

Weightlifting
Hang power clean and jerk (3-3-3-3-3-3)
Bent Over Row (10-10-10)

Metcon
Metcon (Time)
3 rounds for time:
15 kbs 70/53
10 burpees

CrossFit WOD, September 21, 2018

Revenge of TACOCAT

🌮 🐱TACOCAT 🐱 🌮 (Time)
Thrusters, 20 reps (75/53)
Abmat sit ups, 20 reps
Clean, Hang Power, 20 reps
Overhead Squats, 20 reps
Cindy, 2 Rounds
Abmat sit ups, 20 reps
Toes to Bar, 20 reps

Rest 2 Minutes

Toes to Bar, 20 reps
Abmat Sit Ups, 20 Reps
Cindy, 2 Rounds
Overhead Squats, 20 reps
Clean, Hang Power, 20 reps
Abmat Sit Ups, 20 reps
Thrusters, 20 reps

Rx 75/53

20 minute time limit. For each rep you don’t finish add 1 second to 20 minutes.

Good luck. 🍀

CrossFit WOD, September 20, 2018

Skills and Willpower

Double-Unders (1)
Spend 10 minutes getting better at double unders. Attempt to get a big set. Work triple unders if you’re already great at them.
Smoke (AMRAP – Rounds and Reps)
AMRAP 20
Sprint 200 meters
50 Double Unders
Rest 30 seconds

Note rounds and additional reps. If you finish in the middle of the run, note meters as extra reps. If you finish in the middle of double unders, note rounds and meters + dubs
Abstober 2018 Teaser 1.0
3 Rounds of:
50 Russian Twists, no weight
50 flutter kicks
50 scissor kicks

Storm through as fast as possible. Burn the abs.

CrossFit WOD, September 19, 2018

Diazabeth

Dumbbell Press (10-10-10-8-8)
Alternating EMOM 10:
Min 1 Press
Min 2 Max Sit ups to 50 sec

Use the same weight across all sets. They should be challenging but doable. If you’re proficient with kettlebells, use them.

Diazabeth (Time)
21-15-9
Deadlifts
Dips

RX+ 225/153, rings
RX 155/83, rings
Scaled: lighter weight (KB if needed) and boxes or p’lettes)

8 minute time limit

CrossFit WOD, September 18, 2018

Rowmeo, Oh Rowmeo

Rowmeo & Karen+ (Time)
With a partner, switching as needed:
200 Wall Balls
Run 2 Miles
Row 2,000 Meters

Suggested strategy:
Sets of 10 on wall balls, 4 x 400 or 2 x 800 meter run each, 2 x 500 meter row each. Start and finish anywhere just get all of the work done.

RX+ = Solo mission

CrossFit WOD, September 17, 2018

Back At It

Back Squat (10-10-10-8-8)
Add weight to each set. Start light and build. The last set should be tough but doable.

Alternate every 90 seconds with a hard set of strict push ups or strict handstand push ups

Pump N Jump (AMRAP – Rounds and Reps)
AMRAP 11
50 Dumbbell Snatches 40/25
40 Lunge Steps w/ DB
30 Burpees, lateral jump over DB

Lunges can be step fwd or back
Bring feet in line with dumbbell before jumping on burpee

RX+ = 50/35, finish each round with 5/3 ring muscle ups