CrossFit WOD, September 28, 2020

200928Warm-upWarm-up400m run followed by… 3 rounds, not for time of: 8 air squats, squat therapy style 8 stiff legged deadlifts, empty barbell 8 glute bridges (no weight or empty barbell) 8 good mornings, empty barbell 4 broad jumpsMetcon Rx/ScaledDeadlift...

CrossFit WOD, September 25, 2020

200925Warm-upWarm-up3 rounds, not for time of: 200m run 5 shoulder pass throughs, pvc pipe 2 Turkish get-ups, R-arm – you choose load 2 Turkish get-ups, L-arm – you choose load 5-7 shoulder press, empty barbell 5-7 ring rows or pull-ups *Ensure you are...

CrossFit WOD, September 21, 2020

200921Warm-upWarm-up400m run then, 4 rounds, not for time of: 10 m high knees 10 m butt kicks 6 steps, walking lunges 6 lateral lunges (3 per side) 10 jumping air squats 1 min of restMetcon RxMetcon (10 Rounds for reps)10 x 100m runSuper Fitness Robot time: 15 secs or...

CrossFit WOD, September 22, 2020

200922Warm-upWarm-upMetcon RxMetcon (Time)20 Pull-ups 10 Back Squats, 65% 1RM 30 Shoulder Taps 20 Chest-to-bar Pull-ups 10 Back Squats, 65% 1RM 30 Shoulder Taps 10 Low Ring Muscle-ups 10 Back Squats, 65% 1RM 30 Shoulder TapsFor time (or not). Pull-ups or Ring Rows...

CrossFit WOD, September 23, 2020

200923Warm-upWarm-up4 rounds, not for time of: 200m run 8 air squats 6 sit-ups 6 inch worm push-ups 6 good mornings After completing the entire 4 rounds of the warm-up do 1x Burgener warm-up with empty barbellWarm-upThe Burgener warm-up consists of the following:...

CrossFit WOD, September 24, 2020

200924Warm-upWarm-up4 rounds, not for time of: 25 jumping jacks 8-10 steps walking lunges 5-7 hollow rocks 5-7 ring rows 5-7 good mornings, empty barbellMetcon RxMetcon (Time)3 rounds for time of: 40/30 Row Calories 20 Box Step-ups, 24/20 in 20 AbMat Sit-ups Plank...

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 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 16, 2020

200916Warm-upWarm-up3 rounds, not for time of: 30 jumping jacks 10 jumping air squats 10 sit-ups, hollow rocks, or hanging knee raisesMetcon RxAnnie (Time)50-40-30-20-10 Double-unders Sit-upsFor time (or not). Super Fitness Robot time: 6:30 or less. More Likely time:...

CrossFit WOD, September 17, 2020

200917Warm-upWarm-up400m run 2 rounds, not for time of: 10 squats (squat therapy style) 10 pass throughs with pvc pipe 10 toes-to-bars, knees-to-elbows, GHD, or AbMat Sit-ups 5 front squats, empty barbell (3 secs descending + 3 secs up) *Ensure you are fully warmed-up...