CrossFit WOD, September 11, 2020
9.11.2020Never ForgetCFSR Never Forget (Time)"Never Forget" 2001 meter run buy in - hill mile plus 400 Meters 3 RFT 9 front squats 135/95 11 Push [...]
9.11.2020Never ForgetCFSR Never Forget (Time)"Never Forget" 2001 meter run buy in - hill mile plus 400 Meters 3 RFT 9 front squats 135/95 11 Push [...]
9.10.2020Snatch (4x2 90%)Metcon (Time)3 RFT 20 wall balls 20/14 20 Kayakers 20 DB Snatch 20/30 (rx+) 50/35 20 V Ups
9.9.2020Back Squat (4x2 90-95%)Metcon (Time)min 0-4 50/40 calories row or bikeMetcon (Time)min 4-8 3 RFT 3 hang power cleans 95/65 (rx+) 135/95 6 push ups [...]
9.8.2020Deadlift (4x2 90-95%)Metcon (AMRAP - Rounds and Reps)9 min amrap 11 KB Tater 35/26 (rx+) 53/35 11 KB SDLHP 11 Hollow Rocks
9.7.2020Labor Day Hours - Regular Class ScheduleTommy Mac (Time)For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# [...]
9.6.2020Push Jerk (6x3 75-80% 1rm)Metcon (Time)min 0-4 Row 30/24 caloriesMetcon (Weight)min 4-8 15 Power clean & Jerk 65% 1 rmMetcon (Time)mi 8-12 8 manmakers Push [...]
9.5.2020Hang Clean (squat 6x3 70% of max)Metcon (Time)For Time 1-2-3-4-5-6-7-8-9-10 Power Clean 95/65 (rx+) 135/95 Push Press Front Squat
9.4.2020Metcon (Time)For Time 50 OHS 45/35 (rx+) 75/55 50 SDLHP 50 Front Squat 50 push Press 50 Back Squats 50 Hand Release Push Ups 50 [...]
9.3.2020Accessory Work4x8 curtsey squat side lunge (+) pistol DB Kick Backs French Press Lateral Raise Wagon WheelMetcon (Time)For Time 21-15-9 Deadlifts 185/125 (rx+) 225/155 Bar [...]
9.2.2020Overhead Squat (6x3 65-70% 1rm w/4 sec pause at bottom)Metcon (Time)3 RFT 15 wall balls 20/14 30 Kayakers 15 med Ball Cleans 30 Double Unders [...]