WOD 9/25/19
WOD 9/25/19

Cardio Junkie + Midline Mania 15 Min AMRAP 20 Cal row 20 Second L-Sit 15 Cal Ski Erg 15 Toes through Rings 10 Cal Bike 10 Russian Twists   Strength Balance – 15 Min AMRAP  100m OH Carry, 70/53 (switch arms at 50m) 100m Farmers Carry, 70/53 (switch arms at 50m) 1:00 Alt Step-ups, 70/53

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WOD 9/24/19
WOD 9/24/19

15 Minutes to a Heavy Clean Then….. 300m Run 8 Squat Cleans 155/103 4 Rope Climbs 300m Run 6 Squat Cleans 185/123 3 Rope Climbs 300m Run 4 Squat Cleans 205/133 2 Rope Climbs 300m Run 2 Squat Cleans 225/143 1 Rope Climb Om Yun Chol clean and jerks triple body weight!    

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WOD 9/23/19
WOD 9/23/19

Barbell Reverse Lunge:  3×4 (last week)   Then…   EMOM 12 min 1st min 6 Ring Muscle-ups 2nd min Max Alt DB Snatch 50/35 3rd min 10/8  cal ski erg.  

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Endurance WOD 9/22/19
Endurance WOD 9/22/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 200m Run 20 Toes to Bar 200m Run 30 Pistols or Weighted Box Step Ups 53/35 200m Run 40 Ring Rows 200m Run 50 Pushups      

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Fitness with Foose
Fitness with Foose

Every 2:30 × 6rds 250m Row 3 Hang power snatch (increase wt each rd working up to a max effort) Then… For time 30-20-10 SA alt KB Swings 53/35 15 Pull-ups 30 Double Unders Immediately into 10-20-30 SA alt KB Swings 15 HSPU 30 Double Unders

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WOD 9/20/19
WOD 9/20/19

WWPF  “Death Grip Duo” 400m Synchronized Farmers Carry, 70/53 – Must switch arms every time the KB rests on ground 42 Hang Power Cleans, 135/83 14 Alt Rope Climbs (7 each)   300m Synchronized Farmers Carry 30 Hang Power Cleans, 155/103 10 Alt Rope Climbs (5 each)   200m Synchronized Farmers Carry 18 Hang Power

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WOD 9/19/19
WOD 9/19/19

DeadLift 2-2-2   Then:   3 Rounds of:   50 Air Squats 25 Cal on Bike (20 for the ladies) 15 Dips 12 DeadLifts (255/173)   Post Loads and Times to ZEN and Comments:   (Ski or Row ONLY if all Bikes are Occupied)  

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WOD 9/18/19
WOD 9/18/19

10 Min Clock: “Cardio Junkie” RUN 1 mile for time *Remaining Time: Max Sandbag Ground to Over the Shoulder, 100/75   10 min AMRAP – CrossFit Body Building 10 Single Arm Press – (5 reps R arm / 5 Reps L arm) 10  Single Arm High Pull – (5 reps R arm / 5 reps

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WOD 9/17/19
WOD 9/17/19

EMOM 7 Minutes 1 Snatch 2 Hang Snatch Then……. From the 2015 Crossfit Open, WOD 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet The Crossfit Open starts October 10th

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WOD 9/16/19
WOD 9/16/19

Lunge 3 x 4 Then… 12 min AMRAP 10 Power Cleans 135/95 8 Push Jerks 6 Toes to bar 4 burpee over the bar

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Endurance WOD 9/15/19
Endurance WOD 9/15/19

9 am- Olympic Lift with Amie 10 am- Endurance No Yoga Today Endurance WOD: AMRAP 35 Minutes 10 Strict Pullups 20 Thrusters 45/33 30 Burpees 800m Run 750m Row or 40/30 Cal Bike or 35/25 Cal Ski Erg Rob, Cap, Steph and Erica placed first at the Kennett Brawl!

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WOD 9/14/19
WOD 9/14/19

Front Squat   3-3-3   Then   15 Min AMRAP   10 Hang Squat Cleans (115/83) 20 Pushups 10 Pullups   Post Loads and Times to ZEN and Comments:  

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