CrossFit WOD, September 18, 2020

Litter Box

Litter Box (Time)
3 Rounds:
3 Burpee Box Jumps (24"/20")
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24"/20")
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:
3 Burpee Box Jumps (24"/20")
6 Double Dumbbell Front Squats (50’s/35’s)
9 Deadlifts (155/105)

CrossFit WOD, September 17, 2020

Back Squat EMOM

Warm-up
Arm/Leg Swings
3:00 Bike or Row
Death by Back Squat (AMRAP – Reps)
225#/155# Rx+ 275/185
Minute 1 – 1 rep
Min 2–. 2 reps
Min 3 — 3 reps
And so on until failed within minute
Death by Wallball (AMRAP – Rounds)
EMOM
MIN 1 – 1 WB
Min 2- 2 WB
……. until you can’t.
If you fail you will record that. But will go back 3 rounds and repeat until last person finishes
So if last round complete is 10. You will go back to 7 and do 7/min until all are done

CrossFit WOD, September 16, 2020

Big Clean Complex

Big Clean Complex (Weight)
6 Sets of the Following Complex:
Every 4:00
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

CrossFit WOD, September 14, 2020

Speed Demon

Speed Demon (AMRAP – Reps)
AMRAP 3:
200 Meter Run
15 Lateral Barbell Burpees
Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
12 Lateral Barbell Burpees
Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
9 Lateral Barbell Burpees
Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:
200 Meter Run
6 Lateral Barbell Burpees
Max Overhead Squats (135/95)

CrossFit WOD, September 12, 2020

Dead Meat

Dead Meat (Time)
For Time:
1 Mile Run
50 Box Jumps (24"/20")
50 Deadlifts (185/135)
800 Meter Run
35 Box Jumps (24"/20")
35 Deadlifts (185/135)
400 Meter Run
20 Box Jumps (24"/20")
20 Deadlifts (185/135)

CrossFit WOD, September 10, 2020

Double Agent

Double Agent (Time)
3 Rounds For Time [30 Minute Cap]:
1,600 Meter Assault Bike
80 Double Unders
400 Meter Run
20 Russian Kettlebell Swings (70/53)
10 Kettlebell Box Step Overs (24"/20")