CrossFit WOD, September 29, 2018

No One’s Afraid of a Jeffrey

Warm-up
Warm-up
Athlete’s choice

Metcon
No One’s Afraid of a Jeffrey (Partners) (Time)
Partner YGIG WOD
5 Rounds for Time
20 Alternating DL 185/135#
20 Power Cleans 115/65#
20 S2O 115/65#
Row 500 (split how you like)
40 WB 20/14#
40 Push Up
40 Sit-up
Run 400m Together

Rx+ 225/165#
135/95#
Ring Pushup
GHD (just below parallel ok on GHD

Scale as needed

Metcon
No One’s Afraid of a Jeffrey (solo) (Time)
5 Rounds for Time
10 DL 185/135#
10 Power Cleans 115/65#
10 S2O 115/65#
Row 250m
20 WB 20/14#
20 Push Up
20 Sit-up
Run 400m
Rx+ 225/165#
135/95#
Ring Pushup
GHD (just below parallel ok on GHD

scale as needed

CrossFit WOD, September 28, 2018

Mary

Warm-up
Row 250
Then
2 Rounds
Bear crawl length of rig
5 wall walks or push ups
10 air squats

Mobility
1:00 Ankle mobility each side
1:00 pvc passthrough

Metcon
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
‘Easy’ Mary (AMRAP – Rounds and Reps)
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats

CrossFit WOD, September 26, 2018

Over and Out

Warm-up
7:00 AMRAP
Run 100
5 Inch Worm with push-up
10 Air Squats
:30 Bar Hang

Mobility
1:00 thoracic Foam Roll
:30 Foam roll quads each side
x2

Weightlifting
20:00
Overhead Squat (3-3-3-3-3)
Ascending

Metcon
15:00 Cap
Over and Out (Time)
20 Power Snatches 95/65
20 BF Burpees
20 OH Squats
20 BF Burpees
20 Squat Snatches

Rx+ 135/95
masters 75

PMOD
7 Sets (No Score)
L-Sit :10-:20
7 Paused Hip Extensions Pause at bottom and top for a full 2 seconds

CrossFit WOD, September 25, 2018

Criss Cross

Warm-up
Run 400m
3 rounds
15 DU
10 situp
5 empty bar power cleans

Mobility
1:00 Banded Front rack each side
1:00 Wrist stretch

Weightlifting
Shoulder Press (1RM)

Metcon
Criss Cross (AMRAP – Rounds and Reps)
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

CrossFit WOD, September 24, 2018

Fight Back

Warm-up
Run/Row 250m
3 Rounds
10 Air Squats
5 Push-ups
5 Ring Row

Mobility
:30 Pigeon pose
1:00 Cobra
x2

Metcon
Fight Back (AMRAP – Reps)
5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute Calorie Row
1 Minute Rest

Score the lowest reps of the 5 rounds
Tabata Plank Holds
:20/:10 or :40/:20
scale to :10/:20 or :20/:40
Rx+ = 4:00 unbroken

CrossFit WOD, September 22, 2018

092218

Metcon

Warm-up
Run/Row 400m
5 Box Jumps
10 Air Squats
10 Light DB press
092218 (AMRAP – Rounds and Reps)
20:00 AMRAP
Run 200m
10 Box Jumps 24/20
Row 200 M
20 Air Squats
Run 200m
10 DB Press 35/20#
row 200m
20 Situps

CrossFit WOD, September 21, 2018

Daniel

Metcon
Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.

CrossFit WOD, September 20, 2018

Nose Bleed

Warm-up
Run 200
10 pvc good morning
10 pvc pass through
10 air squats

Mobility
:30 thread the needle each side
:30 pigeon
X2

Weightlifting
Bench Press (3-3-3-3-3)
60-65-70-75-80%

Metcon
Nose Bleed (AMRAP – Rounds and Reps)
AMRAP 15:
27/21 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)

CrossFit WOD, September 19, 2018

Bar Lunch

Warm-up
Row 400
Then 3 Rounds
10 Banded Good Morning
10 Band Lat pulldowns
5 Straight leg DL empty bar

Mobility
1:00 Wall Straddle
1:00 pigeon pose each side
X2

Weightlifting
Deadlift (1RM)

Metcon
Bar Lunch (Time)
5 Rounds
3 BMU
20 OH Lunges 45/35#
Light Bar Lunch (Time)
5 Rounds
10 Pull-up
20 OH Lunges 35/25#