Weekly CrossFit Workouts: 9/2/19-9/8/19

//Weekly CrossFit Workouts: 9/2/19-9/8/19

Weekly CrossFit Workouts: 9/2/19-9/8/19

Monday, 9/2/19:
CLOSED FOR LABOR DAY!
8:30am & 9:30am Classes Only!
“Julia”
60 Calorie Row
30 Burpee Box Jump Overs 30/24
15 Thrusters 135/95
+
Partner Finisher:
Partner A: Farmers Carry (70/53) 300m
Partner B: AMRAP Sandbag Over Shoulder
*1 set at each station*

Tuesday, 9/3/19:
CF Games-ish:
Part 1:
30-20-10 reps for time of:
Assault Bike cals
Toes to Bar
*10 min cap*
Part 2:
15-10-5 reps for time of:
Burpees to plate
Overhead Squats (95/65) (scale up: 135/95)
*10 min cap*

Wednesday, 9/4/19:
4 sets:
Run 300m
15 Pullups (scale up to C2B)
15 Kettlebell Swings (70/53)
50 Double Unders
Rest 3 min

Thursday, 9/5/19:
A. 20 Turkish Get Ups
+
B. EMOM 18
1 – 50′ KB Front Rack Carry
2 – :30s Hollow Hold
3 – 10 DB Power Cleans @ 50/35

Friday, 9/6/19:
Open WOD 11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 100lbs)
12 Push-ups
15 Box jumps (24″/20″)
*hit this as a tester

Saturday, 9/7/19:
“Langsdorf 347”
3 Rounds for Time
400 meter Run
7 Unbroken* Bear Complexes (135/95 lb)
* Burpee penalty for each drop of the barbell (3 Burpees for the 1st; 4 Burpees for the 2nd;
7 Burpees for each subsequent drop)
*1 Bear Complex=1 power clean, 1 front squat, 1 push press, 1 back squat, and 1 push press.

Sunday, 9/8/19:
Groups of 2:
1500m Row *switch every 250m*
+
2 Rounds:
50 Goblet Step Ups
50 Med Ball Situps *together*
50 Pullups
+
1500m Row *switch every 250m*

**Please note: workouts subject to change without notice.**

By |2019-08-30T16:26:12-04:00September 1st, 2019|Latest WOD|

About the Author: