WOD Friday, 21 September 2018 00:07

Friday 9/21/18

STRENGTH: 

Squat clean 

2-2-2-2-2

(Build each set) 

WOD: 

For time 

50 DB or KB Box step overs 24/20

*Every 2:00 complete 10 toe to bar 

Men - 40-50lb DB’s or KB’s

Women - 20-30lb DB’s or KB’s


WOD Thursday, 20 September 2018 00:00

9/20/18

Active recovery day 

 

Every 6:00 for 5 sets complete 

12/8 cal row 

200m run 

12/8 cal row 

200m run 

 

10 minutes of stretching and mobilizing


WOD Wednesday, 19 September 2018 02:00

Wednesday 9/19/18

 

3RFT

250m row 

15 DB Hang power cleans 

20 wall balls 20/14

15 KB swings 53/35

250m row 

*3 minute rest between rounds 

 

DB Hang power cleans 

Men - 50-60lb DB’s 

Women - 30-40lb DB’s 

 

Midline/Core conditioning 

3 sets 

One end of gym to the other

Filly carry

Farmer overhead carry 

Suitcase carry 

Double KB front rack carry 


WOD Tuesday, 18 September 2018 16:12

Starting next Monday, September 24th, Enoch will be leading a compressed 5am class on Monday, Wednesday and Friday. The class will end by 5:45 AM. If you’ve been missing those eaaaarly mornings then be sure to come in!

Tuesday 9/18/18

Sumo deadlift 

3-3-3-3-3

Same weight across all sets 

*:10 - :20 L-sit between each set 

AMRAP 9 min 

7 bar facing burpees 

5 shoulder to overhead 135/95

21 double unders


WOD Monday, 17 September 2018 00:00

SKILL WORK:

10 minutes of kipping, or butterfly pull-ups, also ring and bar muscle ups 

 

WOD: 

16 Min AMRAP

1500 M Row Buy-In

Max Rounds of Cindy

 

Midline/Core Conditioning:

3 sets 

:30 - 1:00 side plank left 

:30 - 1:00 side plank right 

1:00 - 1:30 plank 

2:00 rest between sets


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CrossFit Journal: The Performance-Based Lifestyle Resource 

Mobility WOD

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