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9/26/2017

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CrossFit WOD:
A1. Ring Dips x 8-10 reps rest :30
A2. Bent Over Pendlay Row x 5 HEAVY reps rest 2:00 x 4 sets
+
For time:
100 Burpees
*10 minute cap*
*should be done in 2 heats, everyone with a judge*

Burn WOD:
Assault Bike
8 sets:
1:00 On
1:00 Off
+
For time:
100 Burpees
*10 minute cap*

9/25/2017

By: 0

CrossFit WOD:
A1. Double KB Front Squats x 8 reps rest :30
A2. Wall Sit x :30 rest 1:30 x 4 sets
+
“Fran”
21-15-9
Thrusters 95/65
Pull-Ups
*done in 2 heats, everyone has a judge*

Burn WOD:
Ski Erg
12 sets:
:30 On
:30 Off
+
“Fran”
21-15-9
Thrusters
Pull-Ups
*can be done with dumbbells or barbell*

9/22/2017

By: 0

CrossFit WOD:
A. Every 2:00 x 10:00
Double KB Push Press x 10 reps AHAP
+
AMRAP 5
50′ Sandbag Carry
5 Sandbag Squats
rest 3:00
AMRAP 5
Box Sled Push x 50′ – https://youtu.be/C2qa0acIpgc
Farmers Carry AHAP x 100m

Burn WOD:
Tabata:
Air Squats
Burpees
Ring Rows
Side Plank
DB Push Press