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CrossFit WOD, September 22, 2018

180922 Metcon Get out and enjoy the weekend! We have a crossfit gymnastics cert at the gym this weekend and fitone is in the park!

CrossFit WOD, September 21, 2018

180921 Warm-up "So much skill, so much modification. So much winning." – Charlie Sheehan Hang Power Clean (4 4 4 4) 60, 65, 70, 85 Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 8 Bar Muscle Ups 8 Hang Power Cleans 175/115 8 Front Squat (same weight*)

CrossFit WOD, September 20, 2018

180920 Warm-up 400M Run 5:00 Free Stretch and Roll 3 Rounds KB + Roller T-Spine 1:00 Banded Lat Stretch 1:00ea. Pancake 1:00 Metcon (Time) 15 EMOM: 1. 3-10 Kipping Pull Up 2. 10-15 V-Up with PVC 3. 3-10 Strict Dip to record just enter 15 and then either click RX or make a note of…
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CrossFit WOD, September 19, 2018

180919 Metcon (Time) 3 rounds for time of: Run 400 meters 10 shoulder-to-overheads Rx+ Men: 185 lb. Women: 125 lb. Rx Men: 135 lb. Women: 95 lb. Scale Men: 95 lb. Women: 65 lb.

CrossFit WOD, September 18, 2018

180918 Warm-up Squat squatty mcsquatterson Thruster (4 4 4 ) take 10 minutes only to do 3 x 4 @ 80% Metcon (Time) Thruster Sprints 5 Rounds 3 x 20 yard shuttle run 15 Thrusters 85/65 rest 3:00

CrossFit WOD, September 17, 2018

180917 Warm-up 800M Row 3 Rounds 12 ea. banded ankle shuffle Banded Good Mornings x 8 8 Slider Reverse V Up Deadlift (3-3, 3-3, 3-3) Think of this as a warm up for the workout. Do 2 sets of 3 at 75-80% rest 2:00 and then do that 2 more times Metcon (AMRAP – Rounds…
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CrossFit WOD, September 15, 2018

180915 Warm-up Rowling to 135 x 2 per teammate 2 Rounds Walking Lunge to ham stretch x 20 Cossack Squats x 8 5 Inch Worms Metcon (AMRAP – Reps) Divide into four teams :30//:30 x 4 AMRAP burpee *scale to reverse v up or plank burpee At end of each :30 everyone has to communicate…
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CrossFit WOD, September 14, 2018

180914 Overhead Squat (5 5 5 5) work to heavy 5 without missing Metcon (Time) 50 Sit Ups 8 Muscle Ups 8 Overhead Squats (from rack) 155/105 40 6 6 30 5 5 20 4 4 10 3 3

CrossFit WOD, September 13, 2018

180913 Warm-up 800M Run Stretching!!! Metcon 3 Rounds :30 Parallette Tuck hold or L :30 Ring Row :30 HS Hold 20′ Spider Man Walk 10 PVC V-UP 10:00 Meter Row Test (Distance) Row for 10:00 to get max meters

CrossFit WOD, September 12, 2018

180912 Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders you get 1-2 mulligan(s), just try to get the most possible scaling to single unders don’t do more than 450 Warm-up Plate Jumps 4 x :30//:15 Skips, A-Skip Jump Rope Practice/Warm Up (after max DBUs) Running Drills rabbit hops –> run x 2 jump…
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