|
|
 Warm Up
3 Rounds 10 Cal Bike 10 Pushups WOD Jackson 5 Rounds 1 Min Bench Press 135 / 95 1 Min Tuck Ups 1 Min Ring Dips 1 Min Rest Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 6 Turkish Get Ups
0 Comments
 Warm Up Burgener warm up - Snatch 3 Rounds Row 300M 10 Situps WOD 21 - 15 - 9 Kneeling Half Moon Snatch @ 55% Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 5K   Warm Up 3 Rounds 300 M Row 10 Pushups WOD CrossFit Open 12.1 7 minutes Max Burpees to a target 6” higher than your reach Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 10 Minutes 10 Kettle Bell Swings 10 Box Steps  Warm Up 5 Min Bike 3 Rounds 10 Air Squats 10 Situps WOD Tabata 8 Rounds 20 seconds Pistol 10 seconds Rest 20 seconds Horizontal Kettlebell Swing 10 seconds Rest 20 seconds Hollow Rock 10 seconds Rest Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 3 Rounds 20 Calorie Bike 20 Sit Ups   Warm Up 3 Rounds 10 PVC Pass Through WOD Find Your 1 Rep Max Shoulder Press then 2 Min Max GHD Hamstring Curl Compare to 3/1/21 Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. Row 1000 Meters 30 Leg Levers  Warm Up 1000M Row Work your way up to a 50% deadlift in three sets 5x, 3x, 2x WOD Weight Ladder Deadlift Perform 1 rep every minute Start at 50% of your max go up 20# every minute after 75% go up 10# each minute Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 30-20-10 Air Squats Sit Ups Push Ups  9/12
Weight Ladder Deadlift Perform 1 rep every minute Start at 50% of your max go up 20# every minute after 75% go up 10# each minute 9/13 Find Your 1 Rep Max Shoulder Press then 2 Min Max GHD Hamstring Curl 9/14 Tabata 8 Rounds 20 seconds Pistol 10 seconds Rest 20 seconds Horizontal Kettlebell Swing 10 seconds Rest 20 seconds Hollow Rock 10 seconds Rest 9/15 CrossFit Open 12.1 7 minutes Max Burpees to a target 6” higher than your reach 9/16 21 - 15 - 9 Kneeling Half Moon Snatch @ 55% 9/17 Amateur Fight Gone Bad 5 Rounds 1 Min Bench Press @ 55% 1 Min Hammer Swings 1 Min Ring Dips 1 Min Rest 9/18 "Murph" For time: 1 mile Run 100 Pullups 200 Pushups 300 Air Squats 1 mile Run 20# / 15# vest Men: 50:27 Brandon Women: 49:00 Patty  September 11th Max Rope Climbs (182 = both towers) or Max Box Steps (1820 @ 18” or 1638 @ 20” = both towers) At the end of the day we are going to add up all the scores to see how many towers we climbed. Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 2 Rounds 500 Meter Row 10 Wall Balls 1 Minute Plank Hold  Warm Up Bike 5 minutes 3 Rounds 10 Pushups 10 Situps WOD CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar Facing Burpee 50 / 35-lb. dumbbells Workout 18.2a 1-rep-max Clean Time cap: 12 minutes to complete 18.2 AND 18.2a Compare to 3/2/18 Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day. 1000 Meter Row 30 GHD Sit Ups 30 GHD Back Extensions  |
