13 Sept 2022 Metcon Metcon (Time) Run or Bike: 600m run or 30 cal bike (easy pace) :30 rest 400m run or 20 cal bike (moderate) :30 rest 200m run or 10 cal bike (hard) (no rest) 200m easy recovery walk 1:30 rest 800m run or 40 cal bike (this will be your score) 20 …
Author Archives: CrossFit Alabaster
CrossFit WOD, September 12, 2022
12 Sept 2022 CFA METCON (LEVEL 1) Metcon (Time) for time: 40 alt. DB snatch (any #) 40 wallball 15/12 calorie bike or row (arms only) 40 wallball 40 alt. DB snatch 18 min cap CFA METCON (LEVEL 2) Metcon (Time) for time: 50 alt. DB snatch (50/35) 40 wallball (20/14) 20 burpee pullups 40 …
CrossFit WOD, September 11, 2022
Sunday Warm-up Warm-up 1 ROUND 1:00 EZ Row 4 Traditional Deadlifts w/Empty Barbell 4 Clean Deadlifts w/Empty Barbell 8 Alt. Groiners INTO… 1 ROUND :45 Mod Row 8 Hang High Pulls w/Empty Barbell 8 Alt. Elbow Punches 8 Cat Cows INTO… 1 ROUND :30 Fast Row 8 Hang Muscle Cleans w/Empty Barbell 4 Scap Pull-Ups …
CrossFit WOD, September 10, 2022
Saturday Warm-up Warm-up AMRAP x 4 MINUTES 10 Air Squats 8 Scap Pull-ups 6 Barbell Strict Press 4/4 Single Arm Ring Rows INTO.. AMRAP x 4 MINUTES 8 Barbell Front Squats 4 Scap Retractions + 4 Kip Swings 8 Barbell Push Press 8 Ring Rows Extended Warm-up Metcon (Weight) EMOM x 8 MINUTES MIN 1 …
CrossFit WOD, September 9, 2022
Friday Warm-up Warm-up EMOM x 6 MINUTES MIN 1 – 6 Good Mornings + 6 Squats MIN 2 – 4-6 Burpee Broad Jumps MIN 3 – 6 Step Ups OR Box Jumps + 6 Sit Ups Workout Metcon (AMRAP – Reps) EMOM x 20 MINUTES MIN 1 – 20 Russian KB Swings (70/53)|(53/35) MIN 2 …
CrossFit WOD, September 8, 2022
8 Sept 2022 Weightlifting Front Rack Lunge (5×10 E2M (start light, add each set)) 5 per side Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# 13 min cap Accessory Work Metcon All for quality: SA DB strict press 3×5 (per side) SA DB row 3×5 (per side) Rear delt flys 2×15 Finisher: …
CrossFit WOD, September 7, 2022
7 Sept 2022 CFA METCON (LEVEL 1) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlift (around 40-50%) 200m run or 10/8 cal bike after each set 17 min cap CFA METCON (LEVEL 2) Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Deadlift (225/155) 200m run after each set 17 min cap Accessory Work Metcon For quality: 100m single arm farmers carry (left arm) (any …
CrossFit WOD, September 6, 2022
6 Sept 2022 CFA METCON (LEVEL 1) Metcon 12 min EMOM A) 6 assisted pullups or Ring Rows B) 3 front squat (60-70%) C) 6 assisted pullups or ring rows D) 3 Devil press (any #/go heavier than usual) CFA METCON (LEVEL 2) Metcon 12 min EMOM A) 6/4 strict pullups B) 3 squat cleans …
CrossFit WOD, September 5, 2022
5 sept 2022 Metcon Kevin (Time) For time: 7 down and back (across parking lot and back) 23 STOH (75/55) 53 box jumps (24/20) 7 down and backs 53 box jumps 23 power cleans 7 down and backs
CrossFit WOD, September 1, 2022
Sept 1 2022 CFA METCON (LEVEL 1) Metcon (Time) 10 rounds: 10 DB bench press or hand release pushups 10 situps 13 min cap CFA METCON (LEVEL 2) Metcon (Time) 10 rounds: 10 DB bench press (50/35) 10 weighted situps (20/14) 13 min cap Weightlifting Deadlift (14 mins to build to a heavy single) Accessory …