WOD

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)

09.05.19 THURSDAY

CrossFit STRENGTH/SKILL 1: Box Front Squat (8 x 3 @75%) 2: Power Clean (5 x 2 @75%) BENCHMARK METCON "Crazy Train" AMRAP 5:1 Power Clean + 2 Front Rack Reverse Lunges + 3 Front Squat (135, 95)

09.04.19 WEDNESDAY

09.04.19 WEDNESDAY

CrossFit METCON For time:100 KBS (53, 35)800 Meter Run75 Overhead Squats (75, 55)800 Meter Run50 Box Jumps Overs (24, 20)800 Meter Run

09.03.19 TUESDAY

CrossFit STRENGTH/SKILL Floor Press (Close Grip: 4 x 5 @70%) METCON AMRAP 15:10 T2B15 Push-ups400 Meter Row Rx+: (Workout time is extended to 20 minutes) (Round starts with 5/3 Bar Muscle-ups)

09.02.19 MONDAY

09.02.19 MONDAY

CrossFit STRENGTH/SKILL Power Snatch (1RM) BENCHMARK METCON "James B" 4 RFT:15 Power Snatch (75, 55)15 Burpees Over the Bar Rx+:(95, 65)

08.31.19 SATURDAY

CrossFit METCON AMRAP 30 with a partner:Buy in: 400 Meter Partner Buddy Carry Then,With remaining time AMRAP:400 Meter Row30 Wallballs20 T2B10 Burpees

08.30.19 FRIDAY

08.30.19 FRIDAY

CrossFit STRENGTH/SKILL 1: Push Pres: Build to a 1RM 2: Chest Supported DB Rows: 4 x 15 METCON For time:100 Double Unders25 Push Press (95, 65)75 Double Unders20 Push Press (135, 95)50 Double Unders15 Push Press (155, 105)

08.29.19 THURSDAY

CrossFit STRENGTH/SKILL Back Squat Submaximal Work BENCHMARK METCON "Batwings" For time:45 Calorie Row30 Deadlifts (225, 155)30 Lateral Burpees

08.28.19 THURSDAY

08.28.19 THURSDAY

CrossFit METCON With a partner:8 Minutes of Rowing for max distance8 Minutes of Bike or Ski Erg for max calories8 Minutes of Max Distance Jog8 Minutes of:8 Power Cleans (135, 95)6 Front Squats (135, 95)4 S20H (135, 95)

08.27.19 TUESDAY

08.27.19 TUESDAY

CrossFit STRENGTH/SKILL Close Grip Floor Press (4 x 6 @70%) METCON 20 Minutes on the clock:Buy in: 400 Meter Single Arm Overhead KB Carry (alternate sides evenly) (53, 35)Remaining time Max Rounds of:4 HSPU8 C2B Pull-ups12/9 Calorie Bike Rx+:(Strict HSPU) (Calories on...

08.26.19 MONDAY

CrossFit STRENGTH/SKILL Box Front Squat (1RM) BENCHMARK METCON "Snatch Balls" AMRAP 7:7 Power Snatch (95, 65)10 Wall balls (20, 14)

08.24.19 FRIDAY

CrossFit BENCHMARK METCON "Barbell Jerry" For time with a partner:Buy-in: 50 Squat Cleans (135, 95)1 Mile Run2k Row1 Mile RunCash-out: 50 Power Cleans (135, 95) Rx+:(155, 105)