CrossFit WOD, September 15, 2020

200915Warm-upWarm-up3 rounds, not for time of: 200m run 15 m high knees 15 m butt kicks 10 steps, walking lunges 10 glute bridges (no loading, no barbell) 1 min of restMetcon Rx/Scaled/No Equipment5k Run (Time)Max Effort 5k RunSuper Fitness Robot time: Less than...

CrossFit WOD, September 14, 2020

200914Warm-upWarm-up400m run followed by… 3 rounds, not for time of: 5 good morings, empty barbell 5 deadlifts, empty barbell 5 hang power cleans, empty barbell 5 shoulder press, empty barbell 5 squats, squat therapy 5 ring rows or pull-ups 5 sit-ups or hollow...

CrossFit WOD, September 11, 2020

200911Warm-upWarm-up400m run followed by… 3 rounds, not for time of: 7 good mornings, empty barbell 7 deadlifts, empty barbell 7 hang power cleans, empty barbell 7 front squats, empty barbell 7 glute bridges, empty barbell *Ensure you are fully warmed-up before...

CrossFit WOD, September 10, 2020

200910Warm-upWarm-up3 rounds, not for time of: 200m run 5 shoulder pass throughs, pvc pipe 10 overhead squats, pvc pipe 5 inch worm push-ups 10 good mornings, pvc pipeMetcon RxMetcon (Time)4 rounds: 50 Double Unders 25 Russian Kettlebell Swings, 53/35 lbs 15 Walking...

CrossFit WOD, September 9, 2020

200909Warm-upWarm-upNot for time: 200m run 12 jumping air squats 12 sit-ups or hollow rocks 12 ring rows 200m run 10 jumping air squats 10 sit-ups or hollow rocks 10 ring rows 200m run 8 jumping air squats 8 sit-ups or hollow rocks 8 ring rows 200m run 6 jumping air...

CrossFit WOD, September 8, 2020

200908Warm-upWarm-up2 rounds, not for time of: 400m run 5 broad jumps 5-7 ring rows or pull-ups 5 inch worm push-upsMetcon RxHalf Murph (Time)For time: Run, 800 m 50 Pull-ups 100 Push-ups 150 Air Squats Run, 800 mPartition the pull-ups, push-ups, and air squats as...

CrossFit WOD, September 5, 2020

200905Warm-upWarm-up400m run followed by… 2 rounds, not for time of: 15 m of high knees 10 lateral lunges (5 per side) 15 m of butt kicks 10 squats 10 good mornings (empty barbell) 10 glute bridges (empty barbell) 5 broad jumpsMetcon Rx/ScaledBack Squat...

CrossFit WOD, September 4, 2020

200904Warm-upWarm-up3 rounds not for time: 400m run 7 glute bridges 7 ring rows or pull-ups 7 shoulder press, empty barbell — then — 1x Burgener warm-up with empty barbell The Burgener warm-up consists of the following: 3-5 reps of down & up 3-5 reps...

CrossFit WOD, September 3, 2020

200903Warm-upWarm-up4 rounds, not for time of: 200m run 7 overhead squats, pvc pipe or empty barbell 7 push-ups or knee push-upsMetcon RxMetcon (Time)3 rounds for time of: Shuttle Sprint, 200 m (4x 50 m) Dumbbell Farmers Carry, pick load, 50 m Shuttle Sprint, 200 m...

CrossFit WOD, September 2, 2020

200902Warm-upWarm-up3 rounds, not for time of: 200m run 5 inch worm push-ups 10 air squats 15 kettlebell swings (light, you choose load) 1-2 Turkish get-ups, R arm (light, you choose load) 1-2 Turkish get-ups, L arm (light, you choose load) *Ensure you are fully...