MONDAY
CrossFit Hardcore Warm-up
Metcon (Time)
4 RDS
400 MT RUN
20-DUBS
10-CLUSTERS 65/95
5-BAR MU(SUB 5 PUSH UPS+5 PULL UPS)
400 MT RUN
20-DUBS
10-CLUSTERS 65/95
5-BAR MU(SUB 5 PUSH UPS+5 PULL UPS)
CrossFit WOD, September 30, 2017
SATURDAY
Metcon (Time)
20-D/L 135/185
800 MT RUN
20 TOES TO BAR
10 BURPEES
20-POWER CLEANS 95/135
400 MT RUN
20 V-UPS
10 BURPEES
20- FRONT SQUATS 95/135
200 MT RUN
20 SIT UPS
10 BURPEES
800 MT RUN
20 TOES TO BAR
10 BURPEES
20-POWER CLEANS 95/135
400 MT RUN
20 V-UPS
10 BURPEES
20- FRONT SQUATS 95/135
200 MT RUN
20 SIT UPS
10 BURPEES
CrossFit Hardcore Warm-up
CrossFit WOD, September 29, 2017
FRIDAY
CrossFit Hardcore Warm-up
Metcon (AMRAP – Reps)
3 RDS
1 MIN EACH STATION WITH 1 MINT REST IN BETWEEN STATIONS;
1-BIKE -COUNT TOTAL CAL
2-ROW-COUNT TOTAL CAL
3-WALL BALLS
4-BOX JUMPS
5-AIR SQUATS
1 MIN EACH STATION WITH 1 MINT REST IN BETWEEN STATIONS;
1-BIKE -COUNT TOTAL CAL
2-ROW-COUNT TOTAL CAL
3-WALL BALLS
4-BOX JUMPS
5-AIR SQUATS
CrossFit WOD, September 28, 2017
THURSDAY
CrossFit Hardcore Warm-up
Metcon (Time)
4RDS
10-OHS 65/95
400 MT RUN
5 WALL WALKS
10-OHS 65/95
400 MT RUN
5 WALL WALKS
CrossFit WOD, September 27, 2017
WED
CrossFit Hardcore Warm-up
Metcon (Time)
6 RDS
6-SDLHP 65/95
6-POWER SNATCHES
6-SQUAT CLEANS
BUY OUT 400 MT RUN WITH A PLATE 25/45
6-SDLHP 65/95
6-POWER SNATCHES
6-SQUAT CLEANS
BUY OUT 400 MT RUN WITH A PLATE 25/45
CrossFit WOD, September 26, 2017
TUESDAY
CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds)
HAPPY BIRTHDAY KEVIN!!!
8 MIN E.M.O.M
8 BURPEES
8 MIN E.M.O.M
8 BURPEES
CrossFit Hardcore Warm-up
Metcon (AMRAP – Rounds and Reps)
14 MIN AMRAP
20 DUBS
20 SIT UPS
10 PULL UPS
20 DUBS
20 SIT UPS
10 PULL UPS