CrossFit WOD, September 30, 2020

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
Snatch EMOM (Weight)
Every 2:00 x 8.
3 power snatch increase weight

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 29, 2020

Every 2:00, Run, Row, Pull-ups, Thrusters

Warm-up
Warm-up
Arm/Leg Swings
250m Row
250m Run
2 Rounds of:
5 Pull-ups
10 Thrusters (empty bar)

Metcon
MOD
50 Wallballs (Time)
For Time:
50 Wallballs in as few a sets as possible
Scale weight accordingly,
Post sets in comment

Metcon
Every 2:00, Run, Row, Pull-ups, Thrusters (2 Rounds for reps)
5 Rounds for reps of:
Every 2:00
Run 200m
Max reps of Pull-ups

Rest 2:00

5 Rounds for reps of:
Every 2:00
Row 200m
Max reps of Thrusters 95/65

Rx+ = C2B, 135/95#

Post total number of Pull-ups and total number of Thrusters

CrossFit WOD, September 28, 2020

Deadlifts, KB Swings, Air Squats

Warm-up
Arm/Leg Swings
250m Row
2 Rounds of:
10 DB Straight-leg Deadlifts
10 Air Squats
10 Russian KB Swings

Weightlifting
MOD (18:00 CAP)
Push Press (Establish a new 1-rep max)
(newer athletes 5-5-5-5-5 across)

Metcon
Deadlifts, KB Swings, Air Squats (AMRAP – Rounds and Reps)
12:00 AMRAP of:
7 Deadlifts 225/153#
14 KB Swings 53/35#
21 Air Squats
Rx+ = 275#, 70/53#, Back Squats 75/53#

CrossFit WOD, September 26, 2020

Weekend Warrior

Weekend Warrior (Time)
800m KB Walk 35/20# (one KB)
50 Air Squats
40 Sit-up
30 Push-up
20 Walking Lunges
10 Pull-up
400m KB Walk
10 Pull-up
20 Walking Lunges
30 Push-up
40 Sit-ups
50 Air Squats
200m KB walk

Rx+ 53/35#

CrossFit WOD, September 25, 2020

Row, DU’s, Sit-ups, Power Snatch, Row

Warm-up
Arm/Leg Swings
2 Rounds of:
10 DB Press
15 Ab-mat Sit-ups
20-50 DU’s or SU’s

Weightlifting
Back Squat (3-3-3-3-3 Across)

Metcon
Row, DU’s, Sit-ups, Power Snatch, Row (Time)
Row 750m
Then;
3 RFT of:
60 DU’s
40 Ab-mat Sit-ups
20 Power Snatches 75/53#
Then;
750m Row
Rx+ = 1000m Row, 100 DU’s, 25 GHD’s, 95/63# or Heavier

CrossFit WOD, September 24, 2020

Power Cleans, Burpee, 200m Run

Arm/Leg Swings
250m Run
2 Rounds of "Cindy"
Arm/Leg Swings
250m Run
2 Rounds of "Cindy"

Metcon
MOD
10:00 EMOM
Even: 8-12 Pull-ups
Odd: 8-12 Box Jumps 24/20"
Adjust reps according to fitness level

Metcon
Power Cleans, Burpee, 200m Run (AMRAP – Rounds and Reps)
20:00 AMRAP of:
7 Power Cleans (135/93#)
7 Burpees
200 Meter Run
Rx+ = 185/123#

Metcon
5x300m Row, 1:00 rest (5 Rounds for reps)
5x300m Row, 1:00 rest
Goals
Men: under 1:00 for all sets
Women: under 1:10 for all sets
set the rower to countdown from 300m and post the time for each round.

CrossFit WOD, September 23, 2020

21-15-9 Calorie Row Wallballs 20/14# T2B’s

Warm-up
Arm/Leg Swings
2 rounds of:
20-50 DU’s or SU’s
10 Straight-leg Deadlift (empty bar)
10 Front Squat (empty bar)

Weightlifting
MOD (20:00 CAP)
Front Squat (3-3-3-3-3 Across)

Metcon
21-15-9, Calorie Row, Wallballs, T2B’s (Time)
21-15-9
Calorie Row
Wallballs 20/14#
T2B’s

CrossFit WOD, September 22, 2020

CrossFit Games Open 11.2

Warm-up
Arm/Leg Swings
250m Row
2 x 10 of:
Box step-ups
DB Straight-leg Deadlifts
Push-ups

Metcon
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"

HR Push-ups and women use 98#

Masters:
45-49 as Rx’d
50-54 as Rx’d
55-59 145/90# & 20"
60+ 145/90# & 20"

PMOD
PMOD
3 Sets of Unbroken T2B, Toes Thru Rings, Ab-mat Sit-ups, or Hanging Knee Raises

CrossFit WOD, September 21, 2020

Row 500m, 7 Thrusters

Warm-up
Arm/Leg Swings
2 Rounds of:
250m Row
10 Push-ups
15 Russian KB Swings

Weightlifting
MOD (18:00 CAP)
Push Press (3-3-3-3-3 Across)

Metcon
500m Row, 7 Thrusters (Time)
5 RFT
Row 500m
7 Thrusters 105/75#
Rx+ =135/95#

CrossFit WOD, September 20, 2020

5-20-19

5-20-19 (AMRAP – Rounds and Reps)
30:00 AMRAP
Buy in: Row 1000m once
With rest of 30:00 do as many rounds as possible of
5 Wallballs 20/14#
5 American KB Swings 53/35#
5 Burpee Box Jump Over 24/20”
Score rounds not including the row