Work Out of the Day for Crossfit.

WOD 9.21.22

,
A. Every 30 seconds for 10 minutes: 1 Clean Pull @ 100% 1RM B. 10 rounds for max reps: With a 45 sceond clock perform: 100M Run Max Rep Handstand Push Up Rest 45 seconds between rounds.

WOD 9.20.22

,
  A. Superset Front Squat 5-5-5-5-5 Skill Work Muscle ups, technique and drills B. As many rounds as possible in 10 minutes: 8 Toes 2 Bar 8 Dumbbell Snatch 50/35LB 8 Dumbbell Box Step Over 50/35LB, 24/20" …

WOD 9.19.22

,
A. Work up to a heavy Double Hang Squat Snatch B. 7 rounds for max reps: 1 Min Max Calorie Row 1 Min Max Burpee 1 Min Rest

WOD 9.18.22

,
A. Superset Front Rack Lunge 10-10-10-10-10 Skill Work Handstands B. 5 rounds for time: 6 Devils Press 50LB / 35LB 12 Knees to Elbow

WOD 9.17.22

,
Partner Workout As many rounds as possible in 30 minutes: 1 Rope Climb 3 Power Snatch 61/43KG 20 Double Under Take turns completing one full round of the work listed above.

WOD 9.16.22

,
"If I leave here tomorrow, would you still remember me?" 20 rounds for time: 6 Burpee 5 Wall Ball 20/14, 10/9FT 4 Toes 2 bar 3 Deadlift 100/70KG 2 Bar Muscle Up 1 Power Clean and Jerk 100/70KG

WOD 9.15.22

,
A. Work up to a heavy Squat Snatch B. For time: 40-30-20-10 reps of: Box Jump Over 24/20" Kettlebell Snatch 1.5/1P

WOD 9.14.22

,
A. Work up to a heavy 100FT Farmers Carry B. As many rounds as possible in 15 minutes: 20/14 Calorie Row 3 Handstand Push Up 20/14 Calorie Row 6 Handstand Push Up 20/14 Calorie Row 9 Handstand Push Up 20/14 Calorie Row 12…

WOD 9.13.22

,
A. Superset Back Squat 5-5-5-5-5 Single Arm Bent Row 8-8-8-8-8 each arm B. For time: Run 400M - 15-12-9 reps of: Overhead Squat 43/30KG Pull Up Run 400M - 15-12-9 reps of: Overhead Squat Pull Up Run 4…

WOD 9.12.22

,
A. Every minute for 6 minutes: 5 Push Jerk @ 70% 1RM Push Jerk Compare to August 16, 2022. B. As many rounds as possible in 20 minutes: 1 Rope Climb 4 Turkish Get Up 50/35LB 7 Ring Push Up