CrossFit WOD, September 18, 2018

Bells and Balls

Warm-up
7:00 AMRAP
Run 250 Once
Bear Crawl about 20 feet
10 light KB swing
10 Air Squat
10 Push-up

Mobility
:30 Pec Stretch (Door Stretch) each side
1:00 Thoracic Foam Roll
x3

Weightlifting
20:00 Rest 2-3 minutes between sets
Shoulder Press (5-5-5)
Warmup 3×5 40%
working sets
sets of 5 40%-50%-score 60%
don’t go higher deload week theres’ a reason if you’ve been following program next week is 1RM

Metcon
Bells and Balls (Time)
25-20-15-10-5 AKB 53/35#
5-10-15-20-25 WB 20/14#
Rx+ 70/53#

15:00 Cap
Little Bells and Balls (Time)
20-15-10-5 KB 35/26#
5-10-15-20 WB 16/10#
Rx+ 53/35#

Extra Work
Double under practice

CrossFit WOD, September 17, 2018

Sea Legs

Warm-up
Warm-up
250m Row
Burgener Warm-up
Down and Up
Elbows High and Outside
Muscle Snatch
Snatch Lands 2", 4", 6"
Snatch Drops

Weightlifting
MOD (20:00 CAP)
Snatch Complex (1-1-1-1-1 Ascending)
Power Snatch+Hang Squat Snatch+Full Snatch

Metcon
Sea Legs (CFNE) (Time)
2 RFT of:
500m Row
15 Power Snatch 75/55
500m Row
15 Overhead Squats 75/55
Rx+ = 95/65

CrossFit WOD, September 15, 2018

Saturday 9/15/18

Warm-up
50m sprint
5 air squats
50m sprint
5 push-ups
X2

Metcon
Saturday 9/15/18 (AMRAP – Rounds and Reps)
30:00 AMRAP
Run/row 800
100 du
80 Wallballs 20/14#
60 push-ups
40 t2b
20 Deadlift 275/185#
Run/row 800

CrossFit WOD, September 13, 2018

Boxed In

Metcon

Weightlifting
Deadlift (5-3-AMRAP)
3×5@50% warmup
5@75%
3@85%
AMRAP 95%
Boxed In (3 Rounds for reps)
3 Rounds

3:00
10 Box Jumps 24/20"
5 Burpees
rest 2:00

CrossFit WOD, September 11, 2018

9/11 Tribute WOD

Metcon
40:00 Cap

Warm-up
Row 250m
Then
5 of each movement

Mobility
1:00 Banded Hips each side
1:00 slow PVC Passthrough
9/11 WOD (Time)
For Time
2001 M Run or Row
2 Rounds of
11 Box Jumps
11 S2O 95/65
11 Burpees
11 Back Squats 95/65
11 Push-ups
11 OHS
11 Pull-ups
11 Back Rack Lunges
11 sit-ups
2001M Run or Row

Rx+ 135/95

CrossFit WOD, September 10, 2018

Slamballs & Wallballs

Weightlifting
Shoulder Press (5-3-AMRAP)
3×5 @ 50% warmup
then
5@75%
3@85%
AMRAP 95%

Metcon
Slamballs & Wallballs (Time)
5 Rounds
20 WB 20/14#
20 Slamballs 20/10#

CrossFit WOD, September 8, 2018

25:00 EMOM Saturday 9/8/18

Metcon
25:00 EMOM 9/8/18

0:00-4:00 12/10 calorie row
5:00-9:00 Battle Ropes
10:00-14:00 Tire Flip+ Jump over/Step Over
15:00-19:00 Sledgehammer/Tire
20:00-24:00 10 Wallballs 20/14#

CrossFit WOD, September 7, 2018

Kelly

Warm-up
Row 400m
then 2 rounds
5 Jump Squats
10 Lunges

Mobility
1:00 Ankle Mobility each side
1:00 Banded Shoulder each side

Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Metcon
Scaled version
Little Kelly (Time)
5 Rounds
200M run
15 Box Jump
15 Wall Ball