WOD Standard

Crossfit standard is a strength and conditioning program. It consists of 3 components. Weight lifting, Metobolic Conditioning and Gymnastic/body weight movement.

WORKOUT OF THE DAY: 9.23.19

2RFT

400m run

20 burpees over bar

-right into-

2 RFT

400m run

10 OHS 155/105

WORKOUT OF THE DAY: 9.24.19

10 RFT

5 HSPU

3 clean and jerk 175/120

1 rope climb

WORKOUT OF THE DAY: 9.25.19

4 x 10 calorie sprint (Partner up or group of 3. Rest while your partner works)

-then-

FT

“Jackie”

1000m row

50 thrusters 45/35

30 pull ups

WORKOUT OF THE DAY: 9.26.19

EMOM 8

Even: 10 hollow rock + 8 T2B

Odd: 100m sprint

*Rest 5 minutes

EMOM 8

Even: 10 UB power snatch 75/55

Odd: 12 perfect push ups

WORKOUT OF THE DAY: 9.27.19

AMRAP 20

15 wall balls 20/14

10 deadlifts 185/130

40 double unders

WORKOUT OF THE DAY: 9.28.19

Partner WOD

*Run together and split reps evenly

10 bar MU’s

400m run

80 back squats 95/65

80 GHD situps

800m run

80 burpees to #45 plate

80 push press 95/65

400m run

10 bar MU’s