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
Wednesday, 9/16/20
WOD
“Task Domain Fight Gone Bad”
3 Rounds:
25 Wall Balls (20#/14#)
25 Sumo Deadlift High Pull (75#/55#)
25 Box Jumps (20”)
25 Push Press (75#/55#)
25/20 Calorie Row
*Rest 1 Minute After Each Round
Tuesday, 9/15/20
Gymnastics
15 Minutes Ring Muscle Up Skill Work
WOD
For Time:
75 Burpees to Bar
75 Toes to Bar
*Partition Reps However You Want To
6Jodi Hierholzer, Tara Irizarry and 4 others2 CommentsSeen by 67LikeComment
Monday, 9/14/20
Strength
3×15 Back Squats
WOD
12 Minute AMRAP:
20/16 Calorie Bike
20 Alternating Dumbbell Hang Clean and Jerks (50#/35#)
20 Alternating Dumbbell Box Step Ups (24”/20”)
Friday, 9/11/20
Strength
10 Minute EOMOM (5 Sets):
1 Snatch + 1 Overhead Squat
WOD
“Biking Randy”
For Time:
75 Calorie Bike
75 Power Snatch (75#/55#)