Workout of the Day
10312020
CrossFit 952 – CrossFit
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
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
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
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
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
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
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
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
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
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