CrossFit WOD, September 29, 2019

30:00 of Pain

Metcon
30:00 of Pain (AMRAP – Rounds and Reps)
30:00 AMRAP
50 RKB 53/35 Rx+ 70/53
40 Squats
30 Push-ups
20 Box Jump 25/20 Rx+ 30/24
10 Pull-ups

CrossFit WOD, September 27, 2019

Bahama WOD

Metcon
Bahama WOD (3 Rounds for reps)
Donation jar on site

3 Rounds
1 minute Burpees
1 minute Power Snatches (75/55)
1 minute Box Jumps (24/20)
1 minute Thrusters (75/55)
1 minute Chest-to-Bar Pull-Ups
1 minute Rest

CrossFit WOD, September 25, 2019

Workaholic

Metcon
Workaholic (Time)
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)

CrossFit WOD, September 23, 2019

Bartender

Weightlifting
Snatch Complex (Weight)
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Metcon
Bartender (AMRAP – Rounds and Reps)
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 115/85

CrossFit WOD, September 20, 2019

Air Conditioning

Metcon
Air Conditioning (Time)
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row

Score is slowest round