Workout of the Day
9282021
CrossFit 952 – CrossFit
Metcon
DB Burpee Deadlifts DB Push Press Pull Ups DB Hang Squat Cleans Ski Farmers Carry Double Unders (Time)
21-15-9
DB Burpee Deadlifts
DB Push Press
Pull Ups
Rest 3:00
4 Rounds
10 DB Hang Squat Cleans
12/9 Cal Ski
Rest 3:00
150m Farmers Carry
50 Double Unders
50/35
*40:00 Cap
9272021
CrossFit 952 – CrossFit
Weightlifting
Clean and Jerk (20×1)
Every :30 perform 1 clean and jerk.
Metcon
Box Jump Overs Thrusters Run (Time)
7 Rounds
7 Box Jump Overs 24/20
7 Thrusters 95/65
200m Run
9252021
CrossFit 952 – CrossFit
Metcon
Abbate (Time)
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
155/105
9242021
CrossFit 952 – CrossFit
Weightlifting
Hang Snatch + Hang Snatch (1×1)
Hang Snatch + Hang Snatch
15:00 To build up. Comment squat or power.
Metcon
Squat Snatch Squat Clean Thrusters (3 Rounds for reps)
3 Rounds
3:00
3 Squat Snatches
3 Squat Clean Thrusters
3:00 Rest
Round 1 135/95
Round 2 115/75
Round 3 95/65
9232021
CrossFit 952 – CrossFit
Metcon
Row Sled (Time)
5 Rounds
Every 5:00
500m Row + 100m Sled push 45/25
Your slowest row is your score.
9222021
CrossFit 952 – CrossFit
Weightlifting
Floor Press (EMOM 10X5)
Every 1:00 perform 5 floor presses.
Metcon
Partner Wall Ball Push Ups (AMRAP – Reps)
14 Minutes
20 Wall Balls 20/14
Max Push Ups
*While one partner is doing wall balls the other is doing push ups. Push ups only count while wall balls are being done. Score is the total amount of push ups completed as a team.
9212021
CrossFit 952 – CrossFit
Metcon
Bike Run Ski (Time)
5 Rounds
20/15 Cal Bike
400m Run
20/15 Cal Ski
9202021
CrossFit 952 – CrossFit
Weightlifting
Front Squat (1×3)
Wave 1
3@ 65%
2@ 70%
1@ 75%
Wave 2
3@ 70%
2@ 75%
1@ 80%
Wave 3
3@ 75%
2@ 80%
1@ 85%
20:00 To complete.
Metcon
Power Cleans Front Squats Shoulder To Overhead Toes To Bar (AMRAP – Rounds and Reps)
12 Minutes
3 Power Cleans 135/95
3 Front Squats 135/95
3 Shoulder To Overhead 135/95
9 Toes To Bar
9182021
CrossFit 952 – CrossFit
Metcon
Row Burpees Bike Wall Balls Ski Deadlifts Run Air Squats (Time)
75/60 Cal Row
Every 15 Cals perform 10 Burpees Over Rower.
75/60 Cal Bike
Every 15 Cals perform 15 Wall Balls 20/14.
75/60 Cal Ski
Every 15 Cals perform 10 DB Deadlifts 70/50.
1 Mile Run
Every 400m perform 20 Jumping Air Squats.
Ladies start on the movements on every section except the run.
9172021
CrossFit 952 – CrossFit
Weightlifting
Front Rack Lunge (EMOM 10×4)
Every minute perform 4 front rack walking lunges.
Metcon
Ski Kettlebell Swings (3 Rounds for reps)
3 Rounds
2:00
12 Kettlebell Swings American 70/53
12/9 Cal Ski
2:00 Rest