CrossFit WOD, October 3, 2022
CrossFit - Mon, Oct 3Thruster (Establish 1 RM Thruster )<p>From the Rack</p>Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsStrength<p>2 sets Max Pull Ups</p>
CrossFit - Mon, Oct 3Thruster (Establish 1 RM Thruster )<p>From the Rack</p>Fran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsStrength<p>2 sets Max Pull Ups</p>
10.2.2022Deadlift (2x20 60%)Metcon (Time)Min 0-4 20 C&J 115/75 (rx+ 135/95) Metcon (Time)Min 4-8 40 Burpees over the bar Metcon (Time)Min 8-12 10 C&J 20 Burpees [...]
10.1.2022Back Squat (5@65%, 5@75%, max @ 85%)Squat focus retest - lets see those PRs!Metcon (Time)3 RFT 20 Alternating DB Snatch 30/20 (rx+ 50/35) 20 Toes [...]
9.30.2022Mogadishu Mile (Time)Mogadishu Mile 4 Rounds for Time 19 KB Ground to Overhead 53/35 19 KB Front Squat 19 KB Push Up Each Hand 400 [...]
9.29.2022Mobility15 minutes with CoachMetcon (AMRAP - Reps)3 min Assault Bike for Calories 2 min rest 3 Min Row for Calories 2 min rest 3 min [...]
9.28.2022Back Squat (5@65%, 5@75%, max @ 85%)Metcon (Time)7 RFT 20 Min CAP 12 HPC 95/65 (rx+ 135/95) 10 Front Squats 8 Push Press 6 SDLHP
9.27.2022Push Press (2x20 60%)MaMaHom (Time)14 RFT 3 HSPU 3 Pull Ups 3 Deadlifts 225/155 Buy out - 5 rope climbsMamaHom Scaled (Time)14 RFT 3 DB [...]
9.26.2022Clean and Jerk (build to 90%, drop to 75% do 5x3)Metcon (AMRAP - Rounds and Reps)9 Min Amrap 12 Burpees 100 m Run 12 Kb [...]
9.25.2022Regular Schedule today 8:30 & 9:30am!Metcon (Time)For time 2000 m row 5 minute rest 1 mile run (flat mile)Metcon (AMRAP - Rounds and Reps)15 min [...]
9.24.2022IN HOUSE LIFT OFF IS TODAY! 7-Noon Clean (1 RM Squat Clean)Deadlift (1 RM )Snatch (1 RM)Clean and Jerk (1 RM)