September 2010 CrossFit WODs

September 30 – 3 RNDS

  • 21 Pull Ups
  • 12 Thrusters 115/75

September 29

  • 5 Min AMRAP
  • 12 GHD Sit Ups
  • 7 Burpees

Rest 2 Min

  • 5 Min AMRAP
  • 12 Cal Row
  • 7 DB Dead Lift 50/30

Rest 2 Min

  • 5 Min AMRAP
  • 12 KTE
  • 7 Push Ups

Rest 2 Min

  • 5 Min AMRAP
  • 12 Med Ball Cleans 20/14
  • 7 Wall Balls 20/14

September 28

  • Back Squat
  • 5-5-5-5-5

then

  • Run 1 Mile

September 27

18- 15- 12- 9- 6- 3

  • Power Clean 115/75
  • Box Jump 24/20

September 25 – Eva

September 24

  • Snatch
  • 1-1-1-1-1-1-1

September 23

  • Turkish Get Up
  • 2-2-2-2-2

then

  • 21, 15, 9
  • DB Push Press 40/25
  • DB Hanging Squat Clean
  • Wall Balls 20/14

September 22 – 12 Min AMRAP

  • 12 Jumping Back Squats 95/65
  • 21 Double Unders

September 21

21, 15, 9

  • SDHP 75/55
  • Pull Ups

September 20

  • 7 Burpees
  • 3 Dead Lift 225/185
  • 15 KBS 53/35
  • 7 Burpees
  • 6 Dead Lift 225/185
  • 12 KBS 53/35
  • 7 Burpees
  • 9 Dead Lift 225/185
  • 9 KBS 53/35
  • 7 Burpees
  • 12 Dead Lift 225/185
  • 6 KBS 53/35
  • 7 Burpees
  • 15 Dead Lift 225/185
  • 3 KBS 53/35
  • 7 Burpees

September 18 – 3 Rnds

  • 12 Pull Ups
  • 12 DB Power Cleans 50/30
  • 12 DB Push Jerk 50/30
  • run w/ sand bag to dumpster 60/40
  • 12 Sand Bag Cleans
  • Run back to gym

September 17

  • 1000 Meter Row
  • 50 Thrusters 65/45
  • 50 Burpees
  • 50 Push Press 65/45
  • 50 Push Ups
  • 800 M Run

September 16 – FGB Style

  • GHD Sit Ups
  • Row
  • KBD 53/35
  • Ring DIps
  • Walking Lunges

September 15

  • Press
  • 3-3-3-3-3

then

  • 3 Rnds
  • 25 Wall Balls
  • rest 1 Min

September 14

21, 15, 9

  • OHS 115/75
  • Hang Power Clean

September 13

800 M Run

  • 2nds of:
  • 30 Push Jerk 115/75
  • 20 Pull Ups
  • 20 Sit ups
  • 20 Box Jump 24/20

800 M Run

September 11 – 5 RNDS

  • 10 Russian KBS 53/35
  • 10 DB Push Press Right Arm 30/20
  • 5 Burpees
  • 10 DB Push Press Left Arm 30/20
  • 400 M Run

September 10 – Teams of 4

24 Min AMRAP

  • 300 M Row
  • Dumpster Run
  • 30 Over Head Walking Lunges w/ plate 45/35
  • 30 Push Press 95/65

switch stations when everyone has completed their work

score max cal on rower

September 9

Front Squat

  • 3-3-3-3-3

7 rnds

  • 7 KBS 53/35
  • 7 Wall Balls 20/14
  • 7 Hollow Rocks

September 8 – 5 RNDS

  • 13 Deadlifts 135/95
  • 7 Power Cleans 135/95
  • 3 thrusters
  • 3 Rnds of Cindy

September 7 – 3RNDS

  • 12 DB Cleans 50/30 (with one DB)
  • 12 DB Power Snatch Right Arm
  • 12 DB Thrusters Right Arm
  • 12 DB Cleans
  • 12 DB Power Snatch Left Arm
  • 12 DB Thrusters Left Arm

September 6

  • Lumberjack 20

September 4

2- 400 M Sprints for time

3 RNDS

  • 3 hang Power Cleans 95/65
  • 6 Hang Squat Cleans 95/65
  • 9 Full Squat Cleans 95/65
  • 12 Burpees

September 3 – 5 RNDS

  • 7 DB Squat Cleans 50/30
  • 14 pull Ups
  • 21 Wall Balls 20/14

September 2 – 4 RNDS

  • 400 M Run
  • 12 DB Walking Lunges 40/25
  • 12 Ring Rows
  • 12 Box Jumps 24/20
  • 12 Pull ups

September 1

  • Dumpster Run
  • 10 Press 115/75
  • 400 M Run
  • 20 Push Press
  • 800 M Run
  • 30 Push Jerk
By |2010-09-13T15:07:50+00:00September 13th, 2010|Workouts|0 Comments