• 19SEP
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    200914- Saturday

    Main – CrossFit Warm-up (No Measure) 3 Rounds Not For Time 200m Run 30 Jumping Jacks 25 Mountain Climbers 20 Scaptions 15 Supermans 10 Rev Lunges w/ Single Arm Reach 5 Walkouts Metcon Metcon (Time) In teams of 2: 100 kbs – 70/53 100 Walking Lunges 75 Toes to Bar 75 Shoulder to Overhead –

  • 19SEP
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    Saturday 140920 “FGB”

    Main – Competitors WOD Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

  • 18SEP
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    190914- Friday Aerobic

    Main – CrossFit Conditioning Metcon (5 Rounds for reps) 5x1000m row repeats Rest 4 mins between sets

  • 18SEP
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    Friday 140919

    Main – Competitors WOD Weightlifting Metcon (Weight) Clean and Jerk EMOM for 9 minutes Min 1: 3 reps at 50lb under PR Min 2: 2 reps at 40lb under PR Min 3: 1 rep at 30lb under PR Weightlifting Front Squat (10×1 EMOM. Use same weight across. ) Metcon Metcon (Time) 100 Double unders followed

  • 17SEP
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    180914- Thursday Active Recovery

    Main – CrossFit Midline 20 sideplank crunches ea side 20 strict T2B 10 wall walks Metcon (AMRAP – Reps) 3 Rounds 1min max wall balls 20# 10′ target 1min max box jumps 24/20 1min max KBS 70/53 1min max MU 1min max row cals rest 1min

Main - CrossFit

Warm-up

(No Measure)

3 Rounds Not For Time

200m Run
30 Jumping Jacks
25 Mountain Climbers
20 Scaptions
15 Supermans
10 Rev Lunges w/ Single Arm Reach
5 Walkouts

Metcon

Metcon (Time)

In teams of 2:

100 kbs - 70/53
100 Walking Lunges
75 Toes to Bar
75 Shoulder to Overhead - 95/65#
75 alternating DB Snatch - 70/45#
100 Wall Balls - 20/14# to 10 ft target
50 Burpees

18min Cap