WODs

CrossFit

Tomorrow | September 21, 2018
09/21/2018
Strength/Skill
Hang Power Snatch (3-3-3-3-3)
Level 3
Metcon (Time)
“7 Rounds
7 CTB
7 Power Snatch 115/75
7 Burpees”
Level 2
Metcon (Time)
“7 Rounds
7 Pull ups
7 Power Snatch 95/65
7 Burpees”
Level 1
Metcon (Time)
“6 Rounds
6 Body Rows
6 Power Snatch 75/45
6 Burpees”
Today | September 20, 2018
09/20/2018
Strength/Skill
Bench Press (10-10-10-10-10)
Level 3
Metcon (Time)
“2000m row
1 mile run”
Level 2
Metcon (Time)
“1500m row
1 mile Run”
Level 1
Metcon (Time)
“1000m row
1 mile run”
Yesterday | September 19, 2018
09/19/2018
Strength/Skill
Power Clean and Jerk (1-1-1-1-1-1)
Level 3
Metcon (AMRAP – Rounds and Reps)
“7 Min Asc Ladder
TTB
Power Clean 155/105″
Level 2
Metcon (AMRAP – Rounds and Reps)
“7 Min Asc Ladder
TTB
Power Clean 125/85″
Level 1
Metcon (AMRAP – Rounds and Reps)
“7 Min Asc Ladder
KTE
Power Clean 85/55″

HPLite

Tomorrow | September 21, 2018
09/21/2018
Strength/Skill
Back Squat (5-5-5-5-5)
1 set max effort 1/2 the weight of your final set
Metcon
Metcon (Time)
“800m Run
100 Air Squats
5 Burpees
80 Sit Ups
5 Burpees
60 Lunges
5 Burpees
40 Push Ups
5 Burpees
20 Box Jumps
10 Burpees”
Today | September 20, 2018

There is no workout posted for HPLite today, please check again tomorrow.

Yesterday | September 19, 2018
09/19/2018
Strength/Skill
Bench Press (5-5-5-5-5)
Tricep Push Downs (15-15-15-15-15)
Metcon
Metcon (AMRAP – Reps)
“10 Mins
30 Sec Plank
5 Push Ups
10 KTE
200m run
2 Min Rest
10 Mins
10 wall balls
10 Body Rows
10 KB SDHP”