CrossFit WOD, September 7, 2021

Lockdown Day 21 Warm-up Warm-up 3 rounds for Quality: 1 min Skip OR Jumping Jacks 5 Side Plank Rotations/side 1 0 Reverse Lunge 5 Yoga Push Ups 10 Jump Squats + 5-10 minutes self directed mobility Metcon Metcon Option 1: Equipment 7 min AMRAP: 30 Alternating DB/KB Snatch 30 Sit Ups 30 Air Squats –…

CrossFit WOD, September 6, 2021

Lockdown Day 20 Warm-up Warm-up 3 rounds for Quality: (Equipment version) 200m Run 10 Goblet Kang Squats 5 Single Arm DB Hang Snatch + 20m Overhead Carry/side 10-20 sec Hollow Body Hold 3 rounds for Quality: (No Equipment) 200m Run 10 Pause Air Squats 5 Unweighted Turkish Get-Ups/side 20 Alternating Reverse Lunge 10-20 sec Hollow…

CrossFit WOD, September 4, 2021

Lockdown Day 18 Warm-up Warm-up 400m Run + 2 rounds for Quality: 5 No Push-Up Burpee 10-20 sec Hollow Body Hold 5 Half Kneeling Single Arm DB Press/side OR Push Ups 5 Quadruped Hip CARs Metcon Metcon (AMRAP – Rounds and Reps) Weekend Monster Mash: Option 1: Double DB A) 9 rounds for time: 7…

CrossFit WOD, September 3, 2021

Lockdown Day 17 Warm-up Warm-up 3 rounds for Quality: 1 min Skip OR Jumping Jacks 5 Side Plank Rotations/side 10 Reverse Lunge 5 Yoga Push Ups 10 Jump Squats + 5-10 minutes self directed mobility Metcon Metcon (AMRAP – Reps) Option 1: (Equipment) A) EMOM X 16 min 1 = 12 Bulgarian Split Squat (R)…

CrossFit WOD, September 2, 2021

Lockdown Day 16 Warm-up Warm-up 400m Run + 2 rounds of: 5 Prone Shoulder CARs 10 Goblet Squats w/1 sec pause at bottom 5 Broad Jump 10 Scap Push Ups Metcon Metcon (Time) Option 1: (Equipment) Every 4 minutes x 6 rounds alternating A & B (3 rounds each) A) 300m Run 12 Alternating single…

CrossFit WOD, September 1, 2021

Lockdown Day 15 Warm-up Warm-up 3 rounds for Quality: (Equipment version) 200m Run 10 Goblet Kang Squats 5 Single Arm DB Hang Snatch + 20m Overhead Carry/side 10-20 sec Hollow Body Hold 3 rounds for Quality: (No Equipment) 200m Run 10 Pause Air Squats 5 Unweighted Turkish Get-Ups/side 20 Alternating Reverse Lunge 10-20 sec Hollow…

CrossFit WOD, August 31, 2021

Lockdown Day 14 Warm-up Warm-up 400m Run + 2 rounds for Quality: 5 Prone Shoulder CARs 5 Side Plank Rotations/side 5 Yoga Push Ups 5 Single leg DB RDL/side OR 5 Shrimp Squats/side Metcon Metcon (Time) Option 1: (Equipment) 3 rounds for time: 400m Run 20 Single Arm Hang Clean & Jerk 20 Push Ups…

CrossFit WOD, August 30, 2021

Lockdown Day 12 Warm-up Warm-up 3 rounds for Quality: 1 min Jog/skip/star jump 5 inch Worms 10 Altarnating Cossack Squats 5 Half Kneeling DB Press/side OR 5 Side Plank Rotations/side Metcon Metcon (AMRAP – Reps) Option 1: (Double DB) 15 min AMRAP: 5 Devils Press 10 Front Squats 200m Run Option 2: (Single DB) 15…

CrossFit WOD, August 28, 2021

RFF TEST WEEK Weightlifting Clean (20 minutes to Build to 1RM) FF: 3 rounds for quality: 15 Cal Ski/Row 30 DB Bench Press @ 22.5/15kg 15 Cal Ski/Row Work:Rest 1:1 – 20 min CAP Metcon Metcon (Time) In Pairs, For Time: 42-30-18 Squat Cleans @ 60/40kg Box Jumps @ 24/20" *400m Run after each round…

CrossFit WOD, August 27, 2021

RFF TEST WEEK Metcon Metcon (Time) 3 rounds for time: 15 Thrusters, 40/30kg 10 Wall Walks 5 Ring Muscle-ups OR 7 Burpee Pull-Ups – rest 5 minutes For time: 800m Run 40/30 Cal Row/Ski/Bike – rest 5 minutes For time: 10 rounds for Time: 6 DB Push Press @ 22.5/15kg 7 T2B ***40 minute CAP…