CrossFit WOD, October 21, 2020

21 Oct 2020 Metcon Metcon (AMRAP – Reps) 4 Rounds Each Round is a 4 Min AMRAP 400 Meter Run ME Plate Burpees No Rest Btw Rounds Core Work Metcon 4 RFQ 100 Meter Single Arm Suitcase Carry :40 W/:15 R Strict Leg Raises* *from Rig; scale to strict knee raises

CrossFit WOD, October 15, 2020

15 Oct 2020 Weightlifting High Hang + Hang + Full Snatch (Heavy Complex ) 15 Min to work up to a Heavy Complex EVERY snatch is a squat….you’ve got this!! Metcon Metcon (Time) 2 Rounds 20 DU 15 Burpees 10 DL (275/185) [185/125] Immediately into 2 Rounds 20 DU 15 Burpees 10 Pistols

CrossFit WOD, October 14, 2020

14 Oct 2020 Metcon Metcon (Time) 3 Rounds 300 Meter Run 15 Thrusters (95/65)[75/55] <45/33> Rest 2 Min 3 Rounds 200 Meter Run 9 Thrusters (ADD 10+ total to previous weight) Rest 2 Min 3 Rounds 100 Meter Run 6 Thrusters (ADD 10+ again) Core Work Metcon (AMRAP – Rounds and Reps) 5 Min AMRAP […]

CrossFit WOD, October 13, 2020

13 Oct 2020 Weightlifting Shoulder Press (1RM) Go Get It Guys!!!!! You are gonna crush it! 14 Minutes Metcon Metcon (Time) 4 RFT 10 Power Snatches (95/65) 20 Supine Toe Touches 20 Alternating Lunges RX+ 5 RFT supine toe touches 12 Min Firm Cap Add :01 for every rep not completed

CrossFit WOD, October 9, 2020

Sanity Sixty Metcon Metcon (Time) With a partner for time. Split reps evenly. 60 Box Jumps (24/20 in) 60 Jumping Pull-Ups 60 Kettlebell Swings (35/26 lb) 60 Lunges 60 Knees-to-Elbows 60 Push Presses (45/35 lb) 60 Sit-ups 60 Wall Ball Thrusters (20/14 lb) 60 Burpees 60 Double-Unders