Wednesday, 9/26/18

WOD

For Time:
40 Calorie Bike
30 Deadlifts (185#/135#)
20 Bar Facing Burpees

Rest 5 Minutes

20 Bar Facing Burpees
30 Deadlifts (185#/135#)
40 Calorie Bike

Tuesday, 9/25/18

Accessory Work

3×8 Seated Box Jumps

WOD

9 Minute AMRAP:
30 Air Squats
1 Rope Climb
*Add 1 rope climb every round

Monday, 9/24/18

Strength

8×1 Split Jerks
*Increase weight each set

WOD

3 Rounds:
400m Run
21 Toes to Bar
12 Shoulder to Overhead (155#/105#)

Friday, 9/21/18

WOD

21-15-12-9-6-3
Front Squats (135#/95#)
Chest to Bar Pull Ups
Bar Facing Burpees

Thursday, 9/20/18

WOD

Teams of 3…
For Time:
1200m Run
900′ Sled Push (70#/45#)
1200m Run

Wednesday, 9/19/18

Skill

10-20-30-40-50-40-30-20-10
Double Unders

WOD

4 Rounds:
3 Minutes On/3 Minutes Off:
15/10 Calorie Bike
10 Right Arm Dumbbell Hang Clean and Jerk (50#/35#)
15/10 Calorie Bike
10 Left Arm Dumbbell Hang Clean and Jerk (50#/35#)
*start where you left off in the previous round

Tuesday, 9/18/18

WOD

For Time:
1k Row
50 Back Squats (115#/85#)
50 Ring Dips

Monday, 9/17/18

Strength

5×3 Deadlifts
*Drop and reset every rep

WOD

Crossfit.com 8/11/18
10 Minute AMRAP:
5 Power Cleans (205#/145#)
10 Toes to Bar

Friday, 8/14/18

WOD

“Nate”
20 Minute AMRAP:
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (70#/53#)

Thursday, 9/13/18

Strength

3×12 Dumbbell Bench Press

WOD

Alternating Tabata (:20 on/:10 off):
Kettlebell Step Ups (53#/35#)
Calorie Row