Month: September 2020

Wednesday, 9/30/20
WOD
4 Rounds:
25/20 Calorie Row
25 Wall Balls (20#/14#)
Gymnastics Strength
10 Minute EMOM:
3 Tempo Strict Pull Ups
*3 Second Descent
Tuesday, 9/29/20
WOD
3 Minute AMRAP:
10 Bar Facing Burpees
10 Deadlifts (185#/135#)
10 Toes to Bar
Rest 2 Minutes
5 Minute AMRAP:
20 Bar Facing Burpees
20 Deadlifts (185#/135#)
20 Toes to Bar
Rest 2 Minutes
7 Minute AMRAP:
30 Bar Facing Burpees
30 Deadlifts (185#/135#)
30 Toes to Bar
Monday, 9/28/20
Strength
3×10 Back Squats
WOD
“Strict Handstand Push Up Biathlon”
For Time:
400m Run
18 Strict Handstand Push Ups
400m Run
15 Strict Handstand Push Ups
400m Run
12 Strict Handstand Push Ups
*200m run every time you break a set of strict handstand push ups
*15 minute time cap

Friday, 9/25/20

Strength

4×2 Clean and Jerks
*Drop and Reset Each Rep

WOD
“Backwards Elizabeth”
9-15-21
Ring Dips
Squat Cleans (135#/95#)

Thursday, 9/24/20

WOD

For Time:
800m Run
40/32 Calorie Row
600m Run
30/24 Calorie Row
400m Run
20/16 Calorie Row
200m Run
10/8 Calorie Row

Wednesday, 9/23/20

WOD

10 Minute AMRAP:
1-2-3-4-5-etc…
Dumbbell Front Squats (50#/35#)
Burpees Over the Dumbbells
*Every 2 Minutes 10/8 Calorie Bike

Accessory Work

4×10 Seated Box Jumps

Monday, 9/22/20

WOD

6 Rounds:
15 Deadlifts (135#/95#)
10 Toes to Bar
5 Power Snatch (135#/95#)
10 Pull Ups

Monday, 9/21/20

Strength

3×12 Back Squats

WOD

For Time:
1,000m Row

Rest until 10:00

From 10:00-13:00
Max Distance Handstand Walk

Friday, 9/18/20

Strength

4×3 Clean and Jerks
*Drop and Reset Each Rep

WOD

Crossfit Games Event 1
“Friendly Fran”
3 Rounds:
21 Thrusters (115#/85#)
21 Chest to Bar Pull Ups

Thursday, 9/17/20

WOD

For Calories:
25 Minute Assault Bike