WOD

09/19/2014

1

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

21-18-15-12-9
Power clean (155/105)
Strict handstand push-ups

09/18/2014

2

Games2012_TrackTriplet_FroningLeverich_muscleup_0

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Deadlift

3×2 @ 80%
5×3 @ 80%

Metcon (Time)

For Time:
21-15-9
Toes to bar
Box jumps (24/20)

Immediately followed by

15-12-9
Bar muscle-ups
Box jumps (30/24)

Score is total time for both workouts together.

09/17/2014

1

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

Partner (2 person team)
For time:
20 deadlift (315/225)
400 m run
20 hang clean (225/135)
400 m run
20 shoulder to overhead (185/115)
400 m run
20 power snatch (155/105)
400 m run
20 overhead squat (135/95)

Reps are split between partners at their discretion.
Both partners must complete at least one rep of the current movement.
During movements, one partner works while one rests.
Both partners will complete each 400m run together.

09/16/2014

4


Main – CrossFit

Shoulder Press (3×2 (80%) 5×3 (80%))

Metcon (Time)

For Time:
150 Doubleunders
50 Calorie row
30 Burpees

Skills

Work on weaknesses.

09/15/2014

1


Main – CrossFit

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

09/12/2014

2

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

5 Rounds
400m Run
20 Pistols (Alternating Legs)

09/11/2014

7

FDCross343In honor and memory of those who died on 9/11/2001 and to all those affected by the events of that day!

 

Metcon (AMRAP – Rounds and Reps)

” 343 Never Forget ”
20 min Amrap
3 Power Cleans (225/135)
4 Front Squats (225/135)
3 Muscle Ups

09/10/2014

4

box_jumpShoulder Press (4×2 (80%) 4×3 (80%))

Metcon (AMRAP – Reps)

Amrap 5 mins
Max Burpee Box Jump Overs (24/20)

Skills

Work on Weaknesses

09/09/2014

6

medball-head_1Metcon (6 Rounds for time)

Every 4 mins
250m Row
25 Wall balls (20/14)
6 rounds (score each round for time)

09/08/2014

2

rogue-speed-ropeDeadlift (4×2@80% 4×3@80%)

Metcon (Time)

3 Rounds
7 Power Cleans (185/105)
14 Lunges (185/105)
21 Double Unders

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