Workout of the Day

10312020

CrossFit 952 – CrossFit

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Metcon

Event 1 Sprint Sled Sprint (Time)

0:00-10:00

100m Sprint

100m Sled Push

100m Sprint

Event 2 Box Step Ups Wall Balls (AMRAP – Reps)

10:00-20:00

75 DB Box Step Ups 50/35 20″

Max Reps Wall Balls 20/14
Score is total reps of wall balls.

Event 3 Weighted Run (Time)

20:00-30:00

1 Mile Run

*Carrying a Wall Ball 20/14

10302020

CrossFit 952 – CrossFit

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Metcon

Thrusters Rope Climbs (Time)

20 Thrusters 135/95

4 Rope Climbs

15 Thrusters 135/95

3 Rope Climbs

10 Thrusters 135/95

2 Rope Climbs

5 Thrusters 135/95

1 Rope Climb

Accessory

Metcon (No Measure)

3 Rounds

30 Toes To Rings

30 Ab Mat Sit Ups

10292020

CrossFit 952 – CrossFit

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Weightlifting

Squat Snatch Overhead Squat Overhead Squat (1×1)

Squat Snatch+ Overhead Squat+ Overhead Squat
15:00 To build up to your heaviest complex.

Metcon

Handstand Push Ups Snatch (AMRAP – Reps)

9 Minutes

3-6-9-12-15-18-21…

Handstand Push Ups

*Perform 3 Snatches after each round of handstand push ups. 135/95
Score is total reps.

10282020

CrossFit 952 – CrossFit

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Weightlifting

Good Mornings (EMOM 6×6)

Perform 6 reps every 1:30.

Metcon

Deadlifts Bar Muscle Ups (Time)

10 Rounds

5 Deadlifts 315/205

3 Bar Muscle Ups
No dropping.

10272020

CrossFit 952 – CrossFit

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Accessory

Ring Push-ups (5 Rounds of Max Reps) (AMRAP – Reps)

Lowest score goes in wodify.
1:00 Work

1:00 Rest

Wear long sleeves!

Metcon

Ski Shuttle Run (Time)

5 Rounds

2:00

18/15 Cal Ski

4x25m Shuttle Runs

2:00 Rest

*Slowest round goes into wodify.

10262020

CrossFit 952 – CrossFit

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Metcon

Hang Power Cleans Front Squats Shoulder To Overhead (Time)

10-9-8-7-6-5-4-3-2-1

Hang Power Cleans 135/95

Front Squats 135/95

Shoulder To Overhead 135/95

*28:00 Cap

10252020

CrossFit 952 – CrossFit

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Self Care Sunday/Open Gym (Time)

Set a clock for 60 consecutive minutes of uninterrupted self care.

Examples: Open gym, read, yoga, stretch, journal, bath, hike, anything spiritual, cooking/meal prep, meditate. Do anything you need to put you in a good space to crush the upcoming week! Log your results. This will count towards your committed club attendance.

Weightlifting

Clean (1×1)

Build up to heaviest clean.

10242020

CrossFit 952 – CrossFit

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Metcon

Row Burpees Over Rower Bike Toes To Bar Ski Deadlifts (Calories)

10 Minutes

Max Cal Row

Every 2:00 perform 10 burpees over rower. Start with the burpees.

Rest 2:00

10 Minutes

Max Cal Bike

Every 2:00 perform 10 toes to bar. Start with the toes to bar.

Rest 2:00

10 Minutes

Max Cal Ski

Every 2:00 perform 20 double kb deadlifts 70/53. Start with the deadlifts.

10232020

CrossFit 952 – CrossFit

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Metcon

Curd Box Step Ups Curd Carry (Weight)

4 Rounds

Every 4:00 perform:

10 Curd Bag Step Ups 12″

20m Curd Carry

10 Curd Bag Step Ups 12″

Choose the heaviest curd you can safely handle.

Accessory

Crush Grip DB Row Curl Chest Press (No Measure)

5 Rounds

12 Crush Grip DB Row

12 Crush Grip DB Curls

12 Crush Grip DB Chest Press

10222020

CrossFit 952 – CrossFit

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Weightlifting

Overhead Squat (1×3 )

15:00 To build up to your heaviest set of 3.

Metcon

Ski Overhead Walking Lunges Thrusters (Time)

4 Rounds

15 Cal Ski

15m Overhead Walking Lunges 50/35

15 DB Thrusters 50/35

15m Overhead Walking Lunges 50/35

Ski Overhead Walking Lunges Thrusters (Time)

4 Rounds

15 Cal Ski

15m Overhead Walking Lunges 50/35

15 DB Thrusters 50/35

15m Overhead Walking Lunges 50/35

WORKOUT OF THE DAY