CrossFit WOD, September 19, 2020

By WODs

Zeus

Warm-up
Warm-up
Coach’s Choice

Metcon
Zeus (Time)
3 Rounds For Time: 35 Min Cap

30 Wall Ball Shots 20/14#
30 Sumo Deadlift High-Pull 75/55#
30 Box Jump 20"
30 Push Presses 75/55#
30 Cal Row
30 Push-Ups
10 Back Squats 75/55#

Rx = w/ Partner
Rx+ = Solo

* STIMULUS * This is our FINAL Hero WOD! Pace where needed and push on your stronger elements. Show some love and support to our friends at Bellum!

Mods –
1.) WB weight
2.) HPull weight
3.) Step-ups (20" for all)
4.) PP weight
5.) Elevated Push-ups

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

The "Zeus" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 26, 2013 (130226).

CrossFit WOD, September 18, 2020

By WODs

Animus

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Metcon (Weight)
9 Min EMOM:

Min 1 – One Arm DB Row x 6 each
Min 2 – DB Calf Raise x 15
Min 3 – 100m Run

* Same weight all 3 sets
** Feet on 10# plate, hold a pair of DB
*** Increase intensity each run

Metcon
Animus (8 Rounds for reps)
8 Rounds for time:

Every 3 minutes perform:
200m Run
12/10 Cal Row

* Record finishing time each round.

* STIMULUS * Pace the run and push the row!

Mods –
1.) 200m Ski/600m Bike

Extra Work
Reverse Hypers (3 x 15-20)
Renegade Row (3 x 10 each side)
Same weight for all 3 sets.

CrossFit WOD, September 15, 2020

By WODs

Left of Center

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Bench Press (E2M x 5, 3 Reps Increasing)
Every 2 minutes for 5 rounds, perform 3 Bench Press. Increase the weight each round to your comfort level. Use a spotter as needed and record your heaviest 3.

Metcon
Left of Center (AMRAP – Rounds and Reps)
12 Min AMRAP:

15 Burpees
15 Russian KBS
30 Double Unders

Rx = 53/35#
Rx+ = 70/53#

* STIMULUS * Choose a weight you can go unbroken with on the swings. Steady on your burpees. Great workout to mix in some double unders!

Mods –
1.) No push-up burpees
2.) KB weight
3.) 60 Singles

Extra Work

CrossFit WOD, September 16, 2020

By WODs

Inner Calm from Outer Storms

Warm-up
Warm-up
Coach’s Choice

Metcon
Inner Calm from Outer Storms (AMRAP – Rounds and Reps)
30 Min AMRAP:

600m Run
100m DBall Carry
10 DBall Over Shoulder
1 Down and Back Sled Drag 90/453

Rx = 70/50# DBall
Rx+ = 100/70# DBall

* STIMULUS * Pace this workout! Choose a ball you can stay unbroken on the walk for the majority of the workout.

Mods –
1.) 750m Row/600m Ski/1800m Bike
2.) DBall weight
3.) Sled weight

Extra Work

CrossFit WOD, September 14, 2020

By WODs

Dream Gone Bad

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Front Squat (E2M x 5, 5 Reps Increasing)
Every 2 minutes for 5 rounds, perform 5 Front Squats off the rack. Increase the weight each round to your comfort level. Focus on form and positions. Record your heaviest 5.

Metcon
Dream Gone Bad (Time)
5 Rounds for time: 10 Min Cap

9 Thrusters
12 Toes to Bar

Rx = 75/55#
Rx+ = 95/65#

* STIMULUS * Choose a weight you can do all 9 Thrusters unbroken. Break up your T2B from Round 1 to avoid small sets towards the end.

Mods –
1.) Thruster weight
2.) Kipping knee-ups/V-ups

Extra Work
Half Kneeling Single Arm Dumbell Press (3 x 10 each arm)
Holding a pair of DB. Same weight all 3 sets.
Hollow Body Holds (3 x :45 )
Shoot for :45 unbroken seconds.

CrossFit WOD, September 17, 2020

By WODs

Deconstructing Self-Destruction

Warm-up
Warm-up
Coach’s Choice

Metcon
Deconstructing Self-Destruction (5 Rounds for reps)
20 Min EMOM:

Min 1 – 12/10 Cal Bike
Min 2 – 1 Rope Climb
Min 3 – 15 V-ups
Min 4 – 10 Seated DB Press

Rx = 35/20# + 1 Rope Climb
Rx+ = 50/35# + 2 Rope Climbs

* STIMULUS * Choose a weight you can do all 10 DB press with. Challenge yourself on the rope. Push the pace on the bike.

Mods –
1.) :30 Air Bike
2.) Rope Pulls/Height
3.) Tuck-ups/Sit-ups
4.) Press weight

Extra Work
Metcon
4 Rounds: NFT

10 Hollow Rocks
10 Tuck-ups
10 Sit-ups
:10 Hollow Hold

* Rest 1:30 between rounds