September 2018
September 2018
Sunday Funday
WARM UP: Plyos SKILL: BB warm up WOD: 5 rounds: 400m Run 10 Burpee box jumps 10 Sumo deadlift high-pull (95/65) 10 Thrusters 1 Minute rest
120, yup you read that correctly
WARM UP: 400m Run Plyos :10 Line Jumps 20 Monster Walk Step Overs 20 Pelvic Raises 15 Single Leg Pelvic Raises 5 Part Hip 10 Jump Squats SKILL: 120 Wall Balls For Time (20/14) WOD: 15:00 to find a heavy Power Clean
Run,..work,..run,..work,..run
WARM UP: 10:00 AMRAP 25 Double Unders/Penguin/Wiffle Balls 5 Inch Worm + Push-up 6 Lunge to Instep 10 PVC Pass Through 10 Knee Above The Hip Swings 10 American KBS SKILL: Set up for WOD WOD: For Time: (28:00) 800m Run 40 KTE 40 KBS 400m Run 100 Double Unders 400m Run 40 Push-ups 40
CrossFit Baseline
WARM UP: CTC run ( before each movement ) 20 Pelvic raises 20 Lunges 20 Scorpions 20 Air squats 10 SLSU + 10 Push-ups SKILL: CrossFit Baseline 500m Row 40 Air squats 30 Ab mat sit-ups 20 Push ups 10 Pull-ups WOD: 4 Rounds Not for Time 8 Bench Press 10 Double KB Bent Over
1RM Front squat
WARM UP: Fence Drills 2 Rounds: 10 GMs 10 Walking lunge to instep 10 Side Lunges 20 Monster walks (Left/Right) 10 Banded Squats SKILL: 15:00 to Find 1RM FSQ WOD: 4 Sets: 10 Tall Kneeling Double KB Push Press 12 TTB 2 Full Circle Walks Around Box
Heavier “Grace”
WARM UP: 30 drills X 2 Jumping jacks Squat hold Squats Push ups Downward dog Lunge to instep right Lunge to instep left Ring Rows SKILL: Heavier “Grace” 30 Clean and Jerks WOD: 10 Min AMRAP: 6 Pull Ups 8 Box Jump Overs (24/20) 10 Sit Ups
3RM Thrusters
WARM UP: 200m Run 20 Pelvic Raises 10 Single Leg Pelvic Raises 10 Kicks on ground 5 Inch Worm + PU 10 Walking Lunges 10 Side Lunges 10 Air Squat 5 Jumping Air Squat SKILL: Every 2:00 for 16:00 3RM Thruster WOD: 3 Sets: 2 Wall Walks 15 Unbroken Push-ups 30 Banded Pull-aparts ME Ring
Sunday Funday
WARM UP: Plyos SKILL: Set up for WOD WOD: 7:00 AMRAP 6-Power Snatch (115/75) 12- WBS (20/14) 3:00 REST 7:00 AMRAP 12- AM Sit-ups 6- BP To Pull-Up 3:00 REST 7:00 AMRAP 12- Shouldered DBl Sqt. (50/30) 18/12 Cal Bike
“Whittman”
WARM UP: 8:00 EMOM M1: Shuttle run M2: 12 Plate GTO (25/15) M3: 10 Walking Lunges + 5 Push Ups M4: 10 Lunge to instep SKILL: Into WOD WOD: “Whittman” 7RFT 15 KB Swings 15 Power cleans 15 Box jumps U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th
