Workout of the Day

09112020

CrossFit 952 – CrossFit

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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

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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

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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

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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

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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

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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.

WORKOUT OF THE DAY