Work Out of the Day for Crossfit.

WOD 10.1.22

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A. EMOM 8 4 Strict Pull-up 3 Kipping Pull-up 2 Chest-to-Bar Pull-up 1 Bar Muscle UpPerform unbroken if possible! B. For Time: 800M Run 200 Feet Farmers Carry Walking Lunge 400M Run 100 Feet Front Rack Walking Lunge 200M…

WOD 9.30.22

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A. Super Set Slow Pull Power Clean 2-2-2-2-2 Mobility: Shoulder work B. "Grace" 30 Clean & Jerk 61/43

WOD 9.29.22

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A. Super Set Half Kneeling Landmine Press 8-8-8-8-8 / side Skill work: Kettlbell Clean A. 10 Rounds For Time* 250M Row Double Kettlebell Front Squat 1.5P/1P *20 minute time cap

WOD 9.28.22

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A. Super Set Reverse Grip Bench Press 5-5-5-5-5 Single Arm Dumbbell Chainsaw Row 8-8-8-8-8 / side B. For Time: 40-30-20-10 Russian Kettlebell Swing 2P/1.5P Ring Push Up

WOD 9.27.22

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A. Super Set Tempo Back Squat 31X1 3-3-3-3-3 Ring Support Top of ring: 5 x 10 seconds Bottom of ring: 5 x 10 seconds B. For Time: 10-9-8-7-6-5-4-3-2-1 Overhead Squat 52/35 Ring Dip

WOD 9.26.22

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A. Super Set Pause Push Jerk 3-3-3-3-3 L-hang 5 x 20 seconds B. For time: 400 Meter Run 25 Box Jump 24/20" 30 Toes to Bar 25 Box Jump 24/20" 400 Meter Run

WOD 9.25.22

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A. 4 rounds for quality: 10 Single Leg Romanian Deadlift, each leg 10 Sots Press 2 Skin the Cat B. For max reps: Tabata Box Jump 24/20" Rest 1 minute Tabata Sumo Deadlift High Pull 1.5/1P Rest 1 minute Tabata Plank…

WOD 9.24.22

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A. Work up to a heavy Single Squat Clean Thruster B. For time: Run 1 Mile - Then - 10 rounds: 7 Thruster 35/25KG 7 Pull Up 7 Burpee 20 minute time cap.

WOD 9.23.22

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A. Split Jerk 3-3-2-2-1-1-1 B. For time: 30 Box Jump 30/24" 50 Deadlift 100/70KG 200 Double Under 12 minute time cap.

WOD 9.22.22

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A. Superset Bench Press 3-3-3-3-3 GHD Sit Up 10-10-10-10-10 B. For time: 10-9-8-7-6-5-4-3-2-1 reps of: Power Snatch 50/35KG After each round perform 1 round of Cindy. Cindy: 5 Pull Up 10 Push Up 15 Air …