September 26th, 2018
Work Out of the Day 5 rounds of: Station 1- Run 200m or Row 250m Station 2- Dual Rack KB Carry Station 3- Sledge Hammers Station 4- Strict Toe to bar or Strict Knee up Station 5- Reverse Snow Angels Post to Wodify
Work Out of the Day 5 rounds of: Station 1- Run 200m or Row 250m Station 2- Dual Rack KB Carry Station 3- Sledge Hammers Station 4- Strict Toe to bar or Strict Knee up Station 5- Reverse Snow Angels Post to Wodify
Work Out of the Day In teams of two Team Series Event 1 Complete as many reps as possible in 7 minutes of: Bar-facing burpees rest Team Series Event 4 5 rounds for time of: 50 double-unders 50-ft. single-arm overhead lunge
Work Out of the Day Performance Every 2 minutes, for 20 minutes (10 sets): Clean & Jerk x 1 rep Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy. Metcon “2008 CrossFit Games Finale” For time: 30 Squat Clean & Jerks (155/105 lbs)
Work Out of the Day Performance 3 rounds for time: Run 100m 15 C2b Pull-ups Run 100m 10 Toes to bar Run 100m 15′ Rope climb, 2 ascents Run 100m 5 Bar or Ring Muscle-ups Fitness 3 rounds for time: Run 100m 15 Ring rows or Band pull-ups Run 100m 10 Knee-ups Run […]
Work Out of the Day Performance/Fitness Strength Back Squat @32×1 3,3,3 reps ; rest 2-3 minutes WOD Intervals 4 Rounds for Reps 1:00 Work: 20s Rest & Rotate -Single Arm DB snatches -Bike/Row – Bear Hug Carry – Sled Push – KB Rack Wall-sit
Work Out of the Day Performance For time: 21 Sumo deadlift high-pull Sit-ups x 2 Run 200 meters 18 Sumo deadlift high-pull Sit-ups x 2 Run 200 meters 15 Sumo deadlift high-pull Sit-ups x 2 Run 200 meters 12 Sumo deadlift high-pull Sit-ups x 2 Run 200 meters Men: 75 Women: 55 Fitness For time: […]
Work Out of the Day Performance As many rounds as possible in 20 minutes In teams of two: 0:00- 15:00 1000m Run (Together) Then AMRAP in remaining time 20 Hang Cleans 155/105 20 Burpees 20 Box Jump Overs 24/20 Split reps as needed. 15:00-20:00 Find 1RM of the following complex Clean + Hang Clean […]
Work Out of the Day Diet challenge benchmark #3 Max effort Plank hold x3 post total time accumulated “Cindy” As many rounds as possible in 20 minutes: 5 Pull-ups 10 Push-up 15 Air squats post to wodify
Work Out of the Day
Work Out of the Day Fitness Challenge WOD #2 For time: Run 1600m Then, For time: Row 500m or Run 400m 50 Medball cleans 20/14 30 Box jumps or Step-ups Performance 10 min to establish a 3RM Power Clean Then, Run 1000m or Row 1000m 50 Box Jumps 24/20 30 Cleans @ 75% of 3RM
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