WOD [Wednesday] 091119

CROSSFIT

MetCon

“9/11 Tribute”

For Time:

2001m Run/Row/Ski Erg

11 Box Hops (24/30″)

11 Thrusters (95/135#)

11 CTB Pullups

11 Power Cleans (125/185#)

11 HSPU

11 KB Swings (1.5/2 Pood)

11 T2B

11 Deadlifts (155/225#)

11 Push Jerks (95/135#)

2001m Run/Row/Ski Erg

WOD [Monday] 090919

CROSSFIT

Strength

Deadlift 3-3-3-3 (Ascending)

MetCon

For Time:

10 Squat Cleans (75/115#)

6 Calories Assault Bike

8 Squat Cleans (95/135#)

12 Calories Assault Bike

6 Squat Cleans (105/155#)

18 Calories Assault Bike

4 Squat Cleans (125/185#)

24 Calories Assault Bike

2 Squat Cleans (145/205#)

30 Calories Assault Bike

WOD [Saturday] 090719

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Jeff

10am – Technique & Movement – Strict Pullups/Kipping Pullups/Butterfly Pullups – Coach Jeff

11am – CrossFit – Coach Jeff

12pmOlympic LiftingClean & Jerk (Blocks)/Front Squat – Coach Jeff


CROSSFIT

MetCon

3 Rounds For Time of:

400m Run

30 Deadlifts (155/225#)

20 T2B

10 Bar Facing Burpees

WOD [Friday] 080619

CROSSFIT

MetCon

In Teams of 2 Complete For Time:

“The Filthy Fifty HUNDRED”

100 Box Hops (20/24″)

100 Jumping Pullups

100 KB Swings (25/35#)

100 Steps Walking Lunge

100 K2E

100 Push Press (35/45#)

100 Back Extensions

100 Wall Balls (W: 14/9 M: 20#/10′)

100 Burpees

100 Double Unders