CrossFit WOD, September 30, 2019

190930Warm-upCoach LedMetconMetcon (Weight)E2MOM 14 20 Russian swings 30 second hollow holdMetconMetcon (Time)21-15-9 waiter lunge (53/35) pull-upsMobility and Recovery

CrossFit WOD, September 27, 2019

190927Warm-upCoach LedMetconBack Squat (E2MOM 10, 6 reps)55%MetconMetcon (Time)10! single arm push press L (50-25) single arm push press R broad jump tuck jump inch worm Mobility and Recovery

CrossFit WOD, September 26, 2019

190926Warm-upCoach LedMetconRing Rows (4×15)Ring Dips (4xME)MetconMetcon (3 Rounds for reps)AMRAP 3 1: 100′ bear crawl, 10 t2b 2: 100′ OH lunge, 10 push-ups 3: 15 wall balls, 15 burpeesrest 60 seconds between roundsMobility and...

CrossFit WOD, September 24, 2019

190924Warm-upCoach LedMetconSingle Arm Dumbell Press (5×8)HeavyMetconMetcon (AMRAP – Rounds and Reps)15 minutes 1 wall climb 10 pull-ups 20 sit-ups 30 double undersRx Plus: 3 wall climbsMobility and Recovery

CrossFit WOD, September 23, 2019

190923Warm-upCoach LedMetconPower Clean (E2MOM 10, 5 power cleans)80% acrossMetconMetcon (Time)6 rounds 5 box jumps (24/20) 7 push press (65%) 9 front squats *Rx Plus 30/24, 75%Mobility and Recovery

CrossFit WOD, September 20, 2019

190920Warm-upCoach LedMetconMetcon (AMRAP – Rounds)E3MOM 30 200m run 5 thrusters (115/75) 7 lateral bar burpees *Rx Plus 8 thrusters, 10 burpeesMobility and Recovery

CrossFit WOD, September 18, 2019

190918Warm-upCoach LedWarm-upHip MOBMetconOverhead Squat (1-1-1)90% acrossMetconMetcon (Time)5 rounds 20 Russian swings (53/35) 20 kb deadlifts 20 wall balls (20/14) *2 burpees EMOM17 minute capMobility and Recovery

CrossFit WOD, September 17, 2019

190917Warm-upCoach LedMetconPush Press (2-2-2-2-2)80% acrossStrict Pull-Ups (3xME)record your largest set, banded if neccessary.MetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 10 hang power clean (95/65) 10 front squats 20 lateral bar hops 10 t2b 10 hand stand...

CrossFit WOD, September 16, 2019

190916Warm-upCoach LedMetconFront Squat (2-2-2-2-2)85% acrossBack Rack Lunge (12-14-16)30% of front squatMetconMetcon (Time)800m run 100′ bear crawl 30 sit-ups 15 burpees 30 sit-ups 100′ bear crawl 800m run *Rx Plus: 20lb vest20 minute capMobility and...