CrossFit WOD, August 31, 2021

Chasing Cindy

Warm-up
3 rounds
10 jumping jacks
3 burpees
10 toe touches

Weightlifting
20:00
Shoulder Press (3x3x3x3 ascending if possible)
post heaviest

Metcon
Chasing Cindy (AMRAP – Rounds and Reps)
25:00 AMRAP
2x Cindy
200M Run
3x Cindy
200M Run
4x Cindy
200M Run
………

** Cindy =
5 Pull-up
10 Push-up
15 Air Squats

Skill
If time remains
100 single unders for time

CrossFit WOD, August 30, 2021

Randy

Warm-up
7:00 AMRAP
Run 250
:30 Bar Hang
10 Ab Mat Situps
10 PVC Passthrough
5 Inch Worms

Weightlifting
15:00 Cap
Deadlift (3-3-3-3-3 then AMRAP)
70-80%

Metcon
8:00 cap
Randy (Time)
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

8:00 cap
Rx for women 55#
scale weight/reps as needed

CrossFit WOD, August 27, 2021

8/27/21

Weightlifting
Push Jerk (1×1)

Metcon

Treasure Chest (CT) (Time)
3 Rounds:
25 Toes to Bar
20 Push Jerks (135/95)
15/12 Calorie Assault Bike

CrossFit WOD, August 26, 2021

Run, DU’s, Run, DU’s

Warm-up
Warm-up
Arm/Leg Swings
2 Rounds of:
200m Run
10-30 DU/SU’s

Metcon
Run, DU’s, Run, DU’s (Time)
3 RFT
400m Run
30 DU’s
250m Run
20 DU’s
Rx+ = All 400’s, 50 DU’s

CrossFit WOD, August 25, 2021

8/25/21

Weightlifting
Power Snatch (3-3-3-3-3)
Build to heavy set of 3

Metcon
8/25/21 (AMRAP – Rounds and Reps)
20:00 AMRAP
ROW 300 m
20 AKB 53/35
10 Wallballs
5 pullups

Rx+ 70/53, C2B

CrossFit WOD, August 24, 2021

8/24/21

Weightlifting
Deadlift (3-3-3-3-3)
80%

Metcon
8/24/21 (2 Rounds for reps)
7:00
Row 100
10 Deadlift 135/95
10 Box Jump 24/20
10 pushup

Rest 3:00

5:00 amrap
Burpees

CrossFit WOD, August 23, 2021

8/23/21

Cardi-Oh-No (AMRAP – Rounds and Reps)
30:00 AMRAP
15 Cal Bike
15 WallBalls
25 Cal Row
25 Air Squats
Run 400m
40 Situps
count run as 40 reps

CrossFit WOD, August 20, 2021

101618

Weightlifting
Back Squat (10-8-6-4-2)
60-65-70-75-80%

Metcon
101618 (Time)
5 Rounds
20 Box Jump 24/20"
20 Hang DB Snatch (10 Each Side) 35/20#
Rx+ 50/35#

CrossFit WOD, August 19, 2021

8-19-21

Weightlifting
Power Snatch (1×1)

Metcon
8-19-21 (4 Rounds for reps)
4×4:00 with 1:00 rest between
5 Power Snatch 95/65
10 Wallball 20/14
Rx+ 135/95