Workout of the Day

1172020

CrossFit 952 – CrossFit

View Public Whiteboard

Accessory

Self Care Sunday (Time)

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

Examples: 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.

1162021

CrossFit 952 – CrossFit

View Public Whiteboard

Metcon

Tabata Time (Calories)

Tabata Row For Cals

Rest 1:00

Tabata Sit Ups (AMRAP – Reps)

Tabata Ab Mat Sit Ups

Rest 1:00

Tabata Strict Press (AMRAP – Reps)

Tabata Strict Press 45/35

Rest 1:00

Tabata Burpees (AMRAP – Reps)

Tabata Burpees

Rest 1:00

Tabata Back Squats (AMRAP – Reps)

Tabata Back Squats 45/35
Tabata = 8 Rounds of :20 work with :10 rest.

1152020

CrossFit 952 – CrossFit

View Public Whiteboard

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

1142020

CrossFit 952 – CrossFit

View Public Whiteboard

Weightlifting

Split Jerk (1×1)

15 Minutes to establish your heaviest split jerk.

Metcon

Ski Bike (4 Rounds for reps)

4 Rounds

3:00 25/20 Cal Ski + Max Cals Bike

3:00 Rest

1132020

CrossFit 952 – CrossFit

View Public Whiteboard

Weightlifting

Back Squat (1×3)

15 Minutes to establish your heaviest set of 3.

Metcon

Pistols Box Jumps Double Unders (AMRAP – Rounds and Reps)

15 Minutes

20 Pistols

15 Box Jumps 24/20

40 Double Unders

1122020

CrossFit 952 – CrossFit

View Public Whiteboard

Metcon

Double DB Snatches Chest To Bar Pull Ups Rope Climb (Time)

27-21-15-9

Double DB Snatches

Chest To Bar Pull Ups

*Perform 3 Rope Climbs after each set.

1112021

CrossFit 952 – CrossFit

View Public Whiteboard

Weightlifting

Romanian Deadlift (EMOM 6×5)

Romanian Deadlift
Every minute perform 5 Romanian Deadlifts for 6 minutes.

Use 80% +/- of your one rep max clean.

Clean Deadlift (EMOM 6×3)

Clean Deadlift
Every minute perform 3 Clean Deadlifts for 6 minutes.

Use 80% +/- of your one rep max clean.

Power Clean (EMOM 6×3)

Every minute perform 3 Power Cleans for 6 minutes.

Use 80% +/- of your one rep max clean.

Metcon

Wall Balls Deadlifts (AMRAP – Reps)

7 Minutes

Max Reps Wall Balls 20/14

*Every minute perform 5 Deadlifts 225/155.

**Partner counter.

Begin with the deadlifts.

1092020

CrossFit 952 – CrossFit

View Public Whiteboard

Metcon

Team Of 2 (Time)

In Teams Of 2:

100 Hang Power Cleans

100 Front Rack Lunges

100 Bar Over Burpees

100 Shoulder To Overhead

100 Thrusters

95/65

*You go, I go… every time you switch do 5 synchro air squats.
Use your own barbell and square.

1082020

CrossFit 952 – CrossFit

View Public Whiteboard

Metcon

Death By Hand Release Push Ups Sit Ups (AMRAP – Rounds and Reps)

Min 1: 1 Hand Release Push Up + 1 Sit Up

Min 2: 2 Hand Release Push Ups + 2 Sit Ups

Min 3: 3 Hand Release Push Ups + 3 Sit Ups

Continue this until you can no longer complete the amount of reps in the minute allowed.

Metcon

Ski Intervals (6 Rounds for calories)

6 Rounds

1:00 Max Cal Ski

1:00 Rest

1072020

CrossFit 952 – CrossFit

View Public Whiteboard

Weightlifting

Hang Snatch (EMOM 10×2)

Every 1:00 perform 2 hang snatches. Comment Squat or Power.

Metcon

Power Snatch Overhead Squat Box Jump (AMRAP – Rounds and Reps)

15 Minutes

6 Power Snatches 95/65

8 Overhead Squats 95/65

10 Box Jumps 24/20

WORKOUT OF THE DAY