Workout of the Day
09112020
CrossFit 952 – CrossFit
Metcon
9/11/2001 (Time)
Buy In:
2,001 Meter Row
3 Rounds
9 Thrusters 135/95
11 Toes To Bar
9 Snatches 135/95
11 Toes To Bar
Never Forget.
09102020
CrossFit 952 – CrossFit
Metcon
Bike Back Squats (AMRAP – Reps)
7 Rounds
1 Minute Max Cal Bike
1 Minute Rest
1 Minute Max Reps Back Squats 225/155
1 Minute Rest
Score is total amount of cals + total amount of back squats.
Begin run immediately following the last 1 minute rest.
1-Mile Run (Time)
Max Effort 1-Mile Run
09092020
CrossFit 952 – CrossFit
Weightlifting
Power Clean Hang Power Clean Front Squat
EMOM 12
Every 1:00 perform this complex:
1 Power Clean + 2 Hang Power Cleans + 3 Front Squats
Metcon
Double Unders Hang Squat Cleans Ski (AMRAP – Rounds and Reps)
12 Minutes
30 Double Unders
15 Hang Squat Cleans 75/55
10 Cal Ski
Scale Double Unders 2:1
09082020
CrossFit 952 – CrossFit
Weightlifting
Deadlifts Strict Press (Weight)
10 Rounds
1:00 7 Deadlifts
1:00 7 DB Strict Press 50/35
Score is the amount of weight used on the deadlifts.
Metcon
Row 125m x 5 (5 Rounds for time)
5 Rounds for time
125m Row
30 seconds rest
09072020
CrossFit 952 – CrossFit
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
09062020
CrossFit 952 – CrossFit
Accessory
Self Care Sunday (Time)
Set a clock for 60 consecutive minutes of uninterrupted self care. Examples: 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.
07172020
CrossFit 952 – CrossFit
Metcon
Bike Goblet Squats (5 Rounds for reps)
5 Rounds
2:00
20/15 Cal Bike
Max Goblet Squats 70/53
Rest 2:00
Accessory
Strict Pull Ups Strict Handstand Push Ups (AMRAP – Reps)
5 Rounds
1:00 # Strict Pull Ups
1:00 # Strict Handstand Push Ups
You chose the # you can hold for 5 rounds. Lowest round in wodify.
Scales:
Banded Strict, Negatives, Ring Rows.
Pike Push Ups, Seated KB/DB Press.
07162020
CrossFit 952 – CrossFit
Metcon
Shuttle Runs DB Power Cleans DB Push Press (Time)
3 Rounds
200m Shuttle Run (50m x 4)
15 DB Power Cleans 50/35
200m Shuttle Run (50m x 4)
15 DB Push Press 50/35
Accessory
Metcon (No Measure)
:30 Hollow Rock
:30 Arch Rock
1:00 High Plank
1:00 Low Plank
1:00 RT Side Plank
1:00 LT Side Plank
:30 Arch Rock
:30 Hollow Rock
07152020
CrossFit 952 – CrossFit
Metcon
Deadlifts Toes To Bar Run Front Rack Lunges Bar Over Burpees (Time)
21-15-9
Deadlifts 225/155
Toes To Bar
1 Mile Run
21-15-9
Front Rack Lunges 135/95
Bar Over Burpees
400m Run
07142020
CrossFit 952 – CrossFit
Weightlifting
Overhead Squat (1×3 )
Build up to a heavy set of 3. From the floor.
Metcon
Wall Balls DB Snatches Double Unders (AMRAP – Rounds and Reps)
12 Minutes
15 Wall Balls 20/14
20 Alt DB Snatches 50/35
30 Double Unders
Scale 2:1 on double unders.