Saturday WOD 9/30/17
Warm Up: 2 Rounds: 10 Feet to Hands 10 Jumping Squats 10 Single Leg Deadlifts 10 Kip Swings WOD: Chest to Bar “Jackie” For Time: 1000m Row 50 Thrusters (45/35) 30 Chest to Bar Pull Ups
Month: September 2017
Friday WOD 9/29/17
Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Drop Squats 10 Banded Side Steps 10 Med Ball Cleans Strength: Clean 1-1-1-1-1-1 WOD: Team Series WOD 5 Complete as many reps as possible in 10 minutes of: 3 Synchronized Burpee …
Thursday WOD 9/28/17
Warm Up: Tabata: Burpees Handstand Hold Hollow Rocks Bottoms Up KB Press Skill Work: Handstand Push Ups Take 10 min to practice all the different handstand push up scales and modifications to find the best one for you for today’s …
Wednesday WOD 9/27/17
Warm Up: Tabata: Mountain Climbers Lunges Side Plank Windmill DB Strict Press Strength: Split Jerk 2-2-2-2-2 WOD: 8 min AMRAP: 100m Run 2 Rope Climbs (5:1 pull ups) 30 Double Unders (2:1 singles)
Tuesday WOD 9/26/17
Warm Up: Tabata: Feet to Hands Jumping Squats Push Ups Single Leg Deadlift WOD: For Time: 9-12-15 reps of: KB Swings (70/53) Burpees Rest 1 min, then… 6-9-12 reps of: KB Swings (70/53) Burpees Rest 1 min, then… 3-6-9 reps …
Monday WOD 9/25/17
Don’t forget CrossFit Team Series scores are due before 5pm tonight! Warm Up: 2 Rounds: 40 Bear Crawl 10 Jumping Lunges 10 Feet to Hands 10 Staggered Stance Good Mornings Strength: Deadlift 3-3-3-3-3 WOD: 3 Rounds For Time: 10 Hang …
Saturday WOD 9/23/17
Warm Up: 2 Rounds: 40 ft Bear Crawl 10 KB Swings 40 Frankenstein Walk 10 Med Ball Cleans 40 ft Broad Jump 10 Push Ups WOD: Team Seires WOD 3 For Time: 50 Synchronized Wall-Balls 20/14 to a 10’/9′ target, …
Friday WOD 9/22/17
Warm Up: Tabata: Burpees Single Leg Deadlift Med Ball Thrusters DB Strict Press Strength: Push Press 3-3-3 *Warm up to 70% of your 1RM Push Press and maintain that weight for all 3 set of 3 reps. WOD: 7 min …
Thursday WOD 9/21/17
Warm Up: Tabata: Feet to Hands Lunges KB High Pulls Lateral Hurdle Jumps Skill Work: Max Height PVC Jump Over WOD: Team Series WOD 4 For Time: 100 Calorie Row 100 Toes to Bar *Work in pairs, breaking up the …
Wednesday WOD 9/20/17
The CrossFit Team Series starts today! Tune in to games.crossfit.com or The CrossFit Games Facebook page at 5pm to watch the live workout announcements and see what’s in store for the first week. If you haven’t signed up yet it’s not …