WOD

09.21.19 SATURDAY

09.21.19 SATURDAY

CrossFit METCON In teams of 2:Buy-in: 1 Mile RunThen,3 Rounds of:100 Double Unders60 Wall Balls (20, 14)20 Deadlifts (225, 155)Then,Cash-out: 1 Mile Run

09.20.19 FRIDAY

09.20.19 FRIDAY

CrossFit GYMNASTICS Chest-To-Bar Pull-ups (30-50 - accumulate) Rx+:(50-75 reps - accumulate) METCON Every 4:00 x 5 Sets:15 Hang Power Cleans (135, 95)15 Bar Facing Burpees

09.19.19 THURSDAY

09.19.19 THURSDAY

CrossFit STRENGTH/SKILL 1: Box Front Squat (6 x 3 @85%) 2: Single Leg Box Jumps: 6 x 3 ea. METCON 4 Rounds:UB 100 Meter Farmer Carry (70, 53)25 Russian KBS (70, 53)25 Goblet Squats (70, 53)

09.18.19 WEDNESDAY

09.18.19 WEDNESDAY

CrossFit METCON In teams of 2:0:00 - 10:0020 Box Jumps (24, 20)20 DB Renegade Rows (50, 35)20 Calorie Bike12:00 - 22:0020 Alt. DB Snatches (50, 35)20 Walking DB Lunges (single Arm - 50, 35)20 Hollow Rocks24:00 - 30:0050 Banded Triceps Pushdowns50 Banded...

09.17.19TUESDAY

09.17.19TUESDAY

CrossFit STRENGTH/SKILL 1a: Floor Press (4 x 5) 1b: DB Hammer Curls (4 x 10) METCON 3 RFT:750 Meter Row25 Ft. Handstand Walk (or 100 Shoulder taps)25 T2B

09.13.19 FRIDAY

CrossFit GYMNASTICS Handstand Push-ups: Accumulate 30 Reps Rx+: (Deficit x 20-30 reps - accumulate) METCON For time:21-15-9C2B Pull-upsCalorie Bike (18-12-7 Calories Ladies)

09.12.19 THURSDAY

09.12.19 THURSDAY

CrossFit STRENGTH/SKILL 1: Box Front Squat (8 x 3 @80%, every 60s.) 2: Single Leg Box Jumps: 6 x 3 ea.  METCON In 20 Minutes:Heavy Sledpush x 20 yards - Build to a max Load*In between sets complete Single Arm Farmer Carry x 20 yards each.Alternate Option:AMRAP 20:300...

09.11.19 WEDNESDAY

09.11.19 WEDNESDAY

CrossFit BENCHMARK METCON "Glen" For Time:30 Clean and Jerks, 135#1-Mile Run10 Rope Climbs, 15'1-Mile Run100 Burpees In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012 To learn more about...

09.10.19 TUESDAY

09.10.19 TUESDAY

CrossFit STRENGTH/SKILL 1a) Single Arm DB Bench Press: 4 x 6-8 ea.1b) 1-Arm KB Rows: 4 x 8-10 ea. METCON AMRAP 17 w/ partner:21 Air Squats15 Calories on Rower (12 Calories)9 DB Hang Power Snatch (50, 35) (9 Reps each side)

09.09.19 MONDAY

09.09.19 MONDAY

CrossFit STRENGTH/SKILL 1: Back Squat Wave Loading w. chains: 5-3-1-5-3-1.  2: RDLs w. bands pulling forward: 4 x 8-10.  METCON AMRAP 6:KB Thrusters (53, 35)

09.07.19 SATURDAY

09.07.19 SATURDAY

CrossFit + Nutrition Challenge Benchmark Metcon "Nutrition Challenge WOD" For Time:400 m run50 - Air Squats40 - Sit Ups30 - Lunges with KB (total i.e. 15/leg)20 - KB Swings (53/35)10 - Pull Ups400 m run  

09.06.19 FRIDAY

09.06.19 FRIDAY

CrossFit METCON For time:50 Single Arm DB Push Press (right) (50, 35)50 Single Arm DB Push Press (left)50 DB Renegade Rows (right/left = 2 rep) (50, 35)50 DB Push-ups50 Pull-ups Rx+: (C2B Pull-ups)