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Monthly Archives: September 2016

Wednesday, September 14, 2016

WEDNESDAY
CrossFit Total
At 0:00, Build to a 1 RM Back Squat
At 15:00, Build to a 1 RM Press
At 25:00, Build to a 1 RM Deadlift

By |September 13th, 2016|WOD|Comments Off on Wednesday, September 14, 2016

Tuesday, September 13, 2016

TUESDAY
Teams of 2, For Time: 5 rounds
25/20 Calorie Row
50 Double Unders
*One partner completes a full round, then switch.
Both partners complete 5 rounds

By |September 12th, 2016|WOD|Comments Off on Tuesday, September 13, 2016

Monday, September 12, 2016

MONDAY

For Total Reps: AMRAP 15
10 Strict Toes-to-bar
200m Run
50′ Handstand Walk

By |September 11th, 2016|WOD|Comments Off on Monday, September 12, 2016

Saturday, September 10, 2016

SATURDAY
For Time, In Teams of 2:
“Team Tosh”
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
*One athlete works at a time, you go I go style.
Partner A Runs 200m, then Partner B Runs 200m. Partner A Runs 400m, then Partner B Runs 400m. Partner A Runs 600m, then Partner B Runs 600m.
Repeat for 3 Rounds.

By |September 9th, 2016|WOD|Comments Off on Saturday, September 10, 2016

Friday, September 9, 2016

FRIDAY
Strength, Every 30 Seconds for 5 Minutes: 1 Heavy Deadlift

WOD
Diane
For Time:
21-15-9
Deadlifts 225/155
Handstand Push-ups
*12 minute time cap

By |September 8th, 2016|WOD|Comments Off on Friday, September 9, 2016

Thursday, September 8, 2016

THURSDAY
With a 30 Minute Clock
A. For Time: 1 mile run
100 Kettlebell Swings 53/35

B. In Remaining Time,
Establish: 3 rep Front Squat
3 rep Back Squat
*Goal is for the squats to be heavy but not maxes

By |September 7th, 2016|WOD|Comments Off on Thursday, September 8, 2016

Wednesday, September 7, 2016

WEDNESDAY
Weightlifting Total

(1) Snatch: 15 minutes to build to a 1 RM
(2) Clean & Jerk: 15 minutes to build to a 1 RM

Less than 3 months experience:
Snatch 3-3-3-3
Clean & Jerk: 3-3-3-3

By |September 6th, 2016|WOD|Comments Off on Wednesday, September 7, 2016

Tuesday, September 6, 2016

TUESDAY
TEAM TUESDAY!
For Total Reps: Team of 2: AMRAP 20
partner 1: 3 cal row + 1 burpee box jump 24/20
partner 2: 3 cal row + 1 burpee box jump 24/20
partner 1: 6 cal row + 2 burpee box jump 24/20
partner 2: 6 cal row + 2 burpee box jump 24/20
partner 1: 9 cal row + […]

By |September 5th, 2016|WOD|Comments Off on Tuesday, September 6, 2016

Monday, September 5, 2016

MONDAY
LABOR DAY!
Hero WOD

Class 8am

By |September 4th, 2016|WOD|Comments Off on Monday, September 5, 2016

Saturday, September 3, 2016

SATURDAY
For Time:
1000m Run
100 Double Unders
25 Toes-to-bar
800m Run
80 Double Unders
20 Toes-to-bar
600m Run
60 Double Unders
15 Toes-to-bar
400m Run
40 Double Unders
10 Toes-to-bar
200m Run
20 Double Unders
5 Toes-to-bar

By |September 2nd, 2016|WOD|Comments Off on Saturday, September 3, 2016

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