CrossFit WOD, October 10, 2019

191010Warm-upCoach LedMetconBench Press (3-3-3-3)75% acrossPendlay Row (5-5-5-5-5-5)65-75%MetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 10 hspu 20 Russian swings (53/35) 30 flutter kicks Mobility and Recovery

CrossFit WOD, October 9, 2019

191009Warm-upCoach LedMetconShoulder Press (2-2-2-2-2)climbingMetconMetcon (Weight)E3MOM 24 3 deadlifts (70%) 7 pull-ups 13 air squats 17 hollow body rocksMobility and Recovery

CrossFit WOD, October 7, 2019

191007Warm-upCoach LedMetconBack Squat (1-1-1-1-1 climbing)MetconMetcon (AMRAP – Reps)AMRAP 15 3 power cleans (95/65) 3 s2oh 3 t2b 3 sit-ups ** add 3 reps each round**Mobility and Recovery

CrossFit WOD, October 4, 2019

191004Warm-upCoach LedMetconCrossFit Games Open 17.1 (Time)For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb....

CrossFit WOD, October 3, 2019

191003Warm-upCoach LedMetconMetconE2MOM 12 7 push press (55%) 7 t2bPush Press (6×7)score the EMOM weightMetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 5 hero makers 20 leg levers 35 double undersMobility and Recovery

CrossFit WOD, October 2, 2019

191002Warm-upCoach LedMetconMetcon (Time)5 rounds 8 front squats (55%) 12 push ups 16 sit-ups ***rest 3 minutes*** 5 rounds 5 deadlifts 8 lateral bar burpeesMobility and Recovery

CrossFit WOD, October 1, 2019

191001Warm-upCoach LedMetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restMobility and...