Workout of the Day

9082022

CrossFit 952 – CrossFit

View Public Whiteboard

Metcon

Floor Press Strict Pull Ups (Time)

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

Floor Press 185/125

Strict Pull Ups

Accessory

Metcon (No Measure)

4 Rounds

8 Tall Kneeling Hammer Curls

6R/6L Single Arm Tall Kneeling Push Press with :03 negative

6R/6L Single Arm Overhead Tall Kneeling To Stand

9072022

CrossFit 952 – CrossFit

View Public Whiteboard

Metcon

Mr. Joshua (Time)

5 Rounds for Time

400 meter Run

30 GHD Sit-Ups

15 Deadlifts (250/165 lb)
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here

9062022

CrossFit 952 – CrossFit

View Public Whiteboard

Weightlifting

Front Squats Back Squats (Weight)

4 Rounds

Every 4:00 perform:

7 Front Squats + 13 Back Squats
Use 60-65% of orm front squat.

Metcon

Double Unders Squat Cleans (5 Rounds for reps)

5 Rounds

1:00 50 Double Unders + Max Reps Squat Cleans 135/95

2:00 Rest

9052022

CrossFit 952 – CrossFit

View Public Whiteboard

Metcon

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.
Partner count.

9032022

CrossFit 952 – CrossFit

View Public Whiteboard

Metcon

Sit Ups Push Ups Wall Balls Sled Push Run (Time)

5 Rounds

20 Sit Ups

20 Push Ups

20 Wall Balls 20/14

200m Sled Push 0/0

400m Run

9022022

CrossFit 952 – CrossFit

View Public Whiteboard

Weightlifting

Clean Deadlift (EMOM 10×7 )

Clean Deadlift
Every 1:15 perform 7 clean grip deadlifts (banded). 135/95. Reset each rep. Move well and deliberate.

Metcon

DB Front Rack Walking Lunges (Time)

5 Rounds

50′ DB Front Rack Walking Lunges 50/35

25 Pull Ups

*20:00 Cap

912022

CrossFit 952 – CrossFit

View Public Whiteboard

Weightlifting

Snatch Balance (1×3)

15:00 To build up to a challenging set of 3.

Metcon

Run Snatch Bar Muscle Up (AMRAP – Rounds and Reps)

15 Minutes

150m Run

5 Snatches 135/95

150m Run

5 Bar Muscle Ups

8312022

CrossFit 952 – CrossFit

View Public Whiteboard

Metcon

Double Unders Burpee Box Jump Overs Bike (10 Rounds for calories)

10 Rounds

1:00 50 Double Unders

1:00 8 Burpee Box Jump Overs 24/20

1:00 Max Cal Bike

1:00 Rest

8302022

CrossFit 952 – CrossFit

View Public Whiteboard

Weightlifting

Split Jerk (2×3 :03 Seconds Hold)

Every 2:00 Perform:

1×5 @55%

1×5 @55%

1×4 @ 60%

1×4 @ 60%

1×3 @ 65%

1×3 @ 65%

Hold each rep :03 seconds in the split position.

Metcon

Ski Toes To Bar (Calories)

7 Minutes

Max Cal Ski

*Every minute perform 7 toes to bar. Start with the toes to bar.

8292022

CrossFit 952 – CrossFit

View Public Whiteboard

Metcon

Squat Cleans Run (Time)

For Time:

0:00-30:00

12 Squat Cleans 155/105

1 Mile Run

9 Squat Cleans 185/125

800m Run

6 Squat Cleans 205/135

400m Run

3 Squat Cleans 225/155

200m Run

Minutes 30:00-35:00

Squat Clean 1×1

Squat Clean (1×1)

5:00 To establish a heavy single.

WORKOUT OF THE DAY