CrossFit WOD, October 29, 2019
10.29.2019Weighted Pull-ups (5x3)Weighted Ring Dips (5x3)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Pull Ups Squat Cleans 75/55 (rx+) 115/75Bonus Abs4x10 ab wheel Back Extensions Hollow Rock
10.29.2019Weighted Pull-ups (5x3)Weighted Ring Dips (5x3)Metcon (Time)For Time 10-9-8-7-6-5-4-3-2-1 Pull Ups Squat Cleans 75/55 (rx+) 115/75Bonus Abs4x10 ab wheel Back Extensions Hollow Rock
10.28.2019Back Squat (4x3 85%)Metcon (4 Rounds for reps)2 min amrap 10 air Squats 10 Cal Row 2 min break 2 min amrap 10 DB Shoulder [...]
10.27.2019Nate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate Hardy, [...]
10.26.2019HAPPY 11th ANNIVERSARY CFSR! 1 wod 9am, followed by Brunch!Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull [...]
10.25.2019Metcon (Time)Partner Wod 45 min cap Do in any order, BUT complete each before moving on to next. 2 k row - one rests switch [...]
10.24.2019800m Run (Time)Max Effort 800m Runyou'll do this 3 times, record time each run800m Run (Time)Max Effort 800m Run800m Run (Time)Max Effort 800m RunMetcon (Time)For [...]
10.23.2019Deadlift (4x3 85%)Metcon (AMRAP - Rounds and Reps)9 min amrap 10 DL 75/55 (rx+) 115/75 8 Hang Squat Cleans 6 V-Ups
10.22.2019Skill WorkHandstand: push ups walkingMetcon (4 Rounds for reps)4 min amrap 12 OH Squat 45/35 (rx+) 75/55 12 Box Jumps 24/20" 2:30 rest 4 min [...]
10.21.2019Split Jerk (7x1 record heaviest)Metcon (AMRAP - Reps)Reverse Tabata 1. Bike 2. Ring Row 3. Row 4. Push Ups
10.20.2019Overhead Squat (4x4 80%)Metcon (Time)min 0-5 row 500MMetcon (Time)min 5-10 bike 1 mileMetcon (Time)min 10-15 3 rft 12 kb snatch 35/26 (rx+) 53/35 12 wall [...]