Workout of the Day

2252020

CrossFit 952 – CrossFit

Accessory

Metcon (No Measure)

3 Rounds

12 Alt Seated KB Z Press

12 Alt KB Push Press w/slow eccentric

16 Half Kneeling KB Chop 8/8
15:00 to complete.

Metcon

Double KB Overhead Walking Lunges Bike (Calories)

4 Rounds

3:00

60′ Double Overhead Walking Lunges 35/26

Max Cal Bike

Rest 3:00

*Lowest round in wodify.

2242020

CrossFit 952 – CrossFit

Weightlifting

Power Clean (1×1)

10 Minutes to establish a heavy single.

Metcon

Mamba (AMRAP – Rounds and Reps)

18 Minutes

5 Ring Muscle Ups

8 Power Cleans 185/125

24 Box Jumps 30/24

02232020

CrossFit 952 – CrossFit

Accessory

Open Gym (AMRAP – Rounds)

Yoga/ND Flow 9:30-10:15!

Cyclist Squat DB Glute Bridge (No Measure)

3 Rounds

15 Tempo Goblet Cyclist Squats

15 DB Glute Bridges
Building up each round.

Farmer’s Carry (150m )

Loaded barbell in one hand kettle bell in the other. 15m down, switch hands, 15m back.

02222020

CrossFit 952 – CrossFit

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

02212020

CrossFit 952 – CrossFit

Metcon

Squat Cleans Pistols Row (7 Rounds for time)

7 Rounds

1:00 3 Squat Cleans 185/125

1:00 8 Pistols Alt

1:00 150m Row

1:00 Rest

*Score each row

**Squat cleans are touch and go

Accessory

Metcon (No Measure)

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

DB Curls

DB Push Ups

Cash Out: Banded tricep extensions tabata 20/10.

02202020

CrossFit 952 – CrossFit

Weightlifting

Push Jerk (1×5)

15 minutes to establish your heaviest set of 5. From the floor.

Metcon

Double Unders Curd Over Shoulder (AMRAP – Rounds and Reps)

7 Minutes

50 Double Unders

5 Curd Over Shoulder 150/100

Double Unders KB Swings (AMRAP – Rounds and Reps)

7 Minutes

50 Double Unders

15 KB Swings Russian 70/53
Rest 7:00 between workouts. 1:1 ratio scale for the jump ropes.

2202020

CrossFit 952 – Jefferson Girls

Metcon

Thrusters Bike Box Step Overs (Time)

40 DB Thrusters

40 Cal Bike

40 DB Box Step Overs

02192020

CrossFit 952 – CrossFit

Metcon

Bike Shuttle Run Cindy (Time)

20/17 Cal Bike

5 Down and Backs

5 Rounds of Cindy

18/15 Cal Bike

4 Down and Backs

4 Rounds of Cindy

16/13 Cal Bike

3 Down and Backs

3 Rounds of Cindy

14/11 Cal Bike

2 Down and Backs

2 Rounds of Cindy

12/9 Cal Bike

1 Down and Back

1 Round of Cindy

*30 Minute Cap

**Touch the line with both hands on the shuttle run
1 Round of Cindy is 5 pull ups, 10 push ups, 15 air squats.

1 Down and Back is 40m.

02182020

CrossFit 952 – CrossFit

Accessory

Split Squats (Weight)

6 Rounds

Every 3:00

10 Split Squats Right Side

10 Split Squats Left Side

*Wreck Bag 100/70

Weightlifting

Deadlifts (10 Rounds for reps)

10 Rounds

1:00 Max Reps Deadlifts 225/155

1:00 Rest
Overhand grip only. No dropping.

02182020

CrossFit 952 – Jefferson Girls

Metcon

Ski Rope Up Downs Wall Walks (AMRAP – Rounds and Reps)

12 Minutes

10 Cal Ski

5 Rope Up Downs

3 Wall Walks

Metcon

Metcon (Distance)

Overhead Walking Lunges

7 Minutes

Max Distance Overhead Walking Lunges

*10# Plate

**Perform 5 Burpees to plate every time you break.

WORKOUT OF THE DAY