Programming: Week of September 9th - 14th, 2019


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Programming: Week of September 9th – 14th, 2019

Monday, September 9th, 2019

Strength: Split Jerk
5-5-5-5-5

WOD: For time:

10 Shoulder Press, 115/75 lbs

15 Overhead Squats, 115/75 lbs

20 Push Press, 115/75 lbs

25 Front Squats, 115/75 lbs

30 Push Jerks, 115/75 lbs

35 Back Squats, 115/75 lbs

Tuesday, September 10th, 2019

Strength: Every 1 min for 12 mins, alternating between:

3 Power Snatches, pick load

5/3 Strict Pull-ups

WOD: 4 rounds, 1 min per station, of:

Row Calorie

Toes-to-bar

Hang Power Snatch, 95/65 lbs

Lateral Burpee Over Bar

 

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations

 

Wednesday, September 11th, 2019

Strength: Deadlift : 1 Rep Max

Record your best Deadlift 1 rep max lift.

WOD: 12-8-6 reps, for time of:

Alternating Pistol

Dumbbell Burpee Deadlift, 50/35 lbs

Wednesday Endurance Class 6:30pm
For time:

Run, 200 m

100 Double Unders

80 Hanging Knee Raises

60 Kettlebell Deadlifts, 53/35 lbs

40 Kettlebell Goblet Squats, 53/35 lbs

20 Row Calories

Thursday, September 12th, 2019

Strength: Ring Dips : Max Set

A single set of Ring Dips for max reps.

Dumbbell Bench Press
10-10-10-10-10

WOD: Complete as many rounds as possible in 20 mins of:

15 Box Jumps, 24/20 in

15 Medicine Ball Cleans, 20/14 lbs

Run, 300 m

10 Medicine Ball Push-ups

10 Medicine Ball Sit-ups, 20/14 lbs

Friday, September 13th, 2019

Strength: Overhead Squat 5-5-5-5-5

WOD:Nancy”

5 rounds for time of:

Run, 400 m

15 Overhead Squats, 95/65 lbs

Saturday, September 14th, 2019

9am CrossFit Friends & Family

5 rounds for time of:

Run, 100 m

10 Push-ups

10 Dumbbell Devil Press, 50/35 lbs

10 Single Arm Dumbbell Overhead Lunges, 50/35 lbs

 


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