314 Week of 9/17
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Monday TuesdayWednesdayThursday FridaySaturday
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9/179/189/199/209/219/22
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WarmupWarmupWarmupWarmupWarmupWarmup
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250m RowMatt Chan Warmup400m Run500m RowSpealler WarmupSpealler Warmup
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10 Active Spidermans8/8 Spiderman Lunges3 RoundsBow/Bend3 Rounds Cindy
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30s Squat Hold10/10 Lateral Lunges5 PullupsTrunk TwistsWOD
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250m RowInchworm + Pushups (5-4-3-2-1)10 PushupsLeg SwingsStrengthCF Linchpin - 2.12.2018
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10 Lunges10/10 Windmills15 Air SquatsHip CirclesBack Squat3 Rounds for time of:
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10 Air Squats10/10 Arm Circles (Forwards/Backwards)Glute Bridges5x4 @ 75%50 Double-unders
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250m Row10/10 Arm PretzelsStrength/SkillCat/CowPause Back Squat10 Overhead Squats 135/95
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10 Lunges
10/10 Shoulder Rolls (Forwards/Backwards)
Split JerkChild to Cobra5x6 @ 60%
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10 Jumping Air Squats10/10 Wrist Circles
10 Minutes to Work to Heavy Single
T-Glutes/T-Hips15-12-9 reps for time of:
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- Focus on form over weightGood MorningsWODClean & Jerk, 135/95
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StrengthGymnastics
100 Bench Press 135/85
Chest-to-bar Pull-ups
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Back Squat12 Minute LadderWODStrength
- 400m Run Each Break
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12 Minute EMOM
Even Minutes: 2-4-6-8-10-12 Strict Pullups
From 2018 Granite GamesDeadlift4 Rounds for time of:
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Even: 8 Back Squats @ 55%
Odd Minutes: 10 Hanging Leg Raises18 thrusters 135/955x1 @ 85%15 Burpees over the rower
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Odd: 30 Double Unders- Scale as necessary to get all reps200m assault run15 Calories, rowing
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- Break sets if necessary15 thrusters 135/95WOD15 Bench Press, 135/95
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WOD200m assault run2 Rounds
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6 RoundsWOD12 thrusters 135/957 Squat Snatch 95/65*Rest 5 minutes between workouts.
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200m Run12 Minute AMRAP200m assault run7 Pullups
*1st & 2nd workouts courtesy of CrossFit.com
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5 Burpees10 Power Cleans 115/809 thrusters 135/952 Rounds
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10 Box Jumps 24/2010 Bar Facing Burpees200m assault run
5 Squat Snatch 115/80
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15 KBS 53/3510 T2B6 thrusters 135/955 C2B Pullups
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20 Situps- Scale to 15 Hollow Rocks200m assault run2 Rounds
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3 thrusters 135/95
3 Squat Snatch 135/95
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3 Bar MU
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- Based on WC from 2/6
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- Adv increase weight
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