Monthly Archives: September 2018

Chipper Thursday

Chipper Thursday Metcon Metcon (Time) 10-9-8-7-6-5-4-3-2-1BW DeadliftWall Ball 20/15Pull-ups8/5 cal sprint on bike between rounds

Categories: wod

CrossFit

CrossFit Weightlifting Clean Complex 5 Sets (On the 2:00):3 Hang Squat Cleans + 1 Split JerkBuilding in Weight Deadlift (2 reps every 90 sec.) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12:15 Ball Slams (20/15)12 Dumbbell Snatches (50/35)9 Toes to Bar200m Row

Categories: wod

CrossFit

CrossFit Metcon Metcon (No Measure) (0-10min.)5 Rounds:6 Clean and Jerks 135/9512 TTB (10-20min.)Teams of 2:100cal Assault Bike70 Cals for the Ladies (20-35min.)18-14-10-6-2Front Rack Lunges 115/75Burpees Over The BarHSPU’s

Categories: wod

CrossFit

CrossFit Weightlifting Back Squat (E2MOM) All Sets completed “On the 2:00”6 Reps @ 74%4 Reps @ 79%2 Reps @ 84%6 Reps @ 76%4 Reps @ 81%2 Reps @ 86%6 Reps @ 78%4 Reps @ 83%2 Reps @ 88% Metcon Metcon (Time) 5 Rounds For Time:10 C2B Pull-ups15 Thrusters (75/55) RX+ 5 Ring Muscle-ups

Categories: wod

SOS

SOS Happy Birthday Fredy! Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 5:.5 mile on Assault Bike1 Rounds: 4 Ring Muscle-ups, 8 Alternating Pistols, 12 Box Jumps (24/20)AMRAP Thrusters (135/95) in Time Remaining Rest 5 Minutes AMRAP 5:.4 mile on Assault Bike2 Rounds: 4 Ring Muscle-ups, 8 Alternating Pistols, 12 Box Jumps (24/20)AMRAP Thrusters (155/105) […]

Categories: wod

PARTNER WOD

PARTNER WOD Metcon Metcon (Time) Teams of 2 150 Double-unders80 Dumbbell Deadlifts, Rx 60/35 scaled 50/2560 Alternating Dumbbell Snatch40 Dumbbell box step overs, M 24″/ F 20″200-feet dumbbell walking lunge Buy out: 2000m Row Only one person works at a time.

Categories: wod

CrossFit

CrossFit Weightlifting Overhead Squat (Build to a Heavy Set of 2) Pause for 3 seconds at bottom of each rep. Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

Categories: wod

CrossFit

CrossFit Metcon Metcon (Time) 5 Rounds:12/10 Cal Bike (ADV: 15/12)1 round of “cindy”immediately into;5 Rounds:12/10 Cal Row (ADV: 15/12)1 round of “cindy”immediately into;5 Rounds:12/10 Cal Ski (ADV: 15/12)1 round of “cindy” cindy is:5 pull-ups10 push-ups15 air squats

Categories: wod

9/11 – We will Never Forget

9/11 – We will Never Forget Metcon Metcon (Time) Buy In: 2001 Meter Row4 Rounds:9 Rope Climbs (27 CTB Pullups)11 Bear Complex 135/95Cash Out: 2997 Meter Row Teams of 2 2001 Represents the year4 Rounds represent the four planes9 Rope Climbs represent the month11 Bear Complex represent the day2977 represent the lives lost.

Categories: wod

CrossFit

CrossFit Gymnastics Handstand Push-ups 18 RepetitionsRest 1 Minute15 RepetitionsRest 1 Minute12 RepetitionsRest 1 Minute9 Repetitions Weightlifting Clean and Jerk Complex On the 2:00 x 5:3 Hang Power Cleans3 Front Squats3 Push JerksBuilding in Weight Metcon Metcon (Time) 3 Rounds For Time:20 Hang Power Cleans 95/6520 Front Squats20 Push Press

Categories: wod