September 2011 CrossFit WODs

September 30 – 4 RNDS

  • 400 M Run
  • 15 Thrusters 95/65
  • 15 Pull Ups

September 29 – Deadlift 3-3-3-3-3 -Then

12 Min AMRAP

  • 5 Burpee
  • 10 KBS 53/35
  • 15 Sit Ups

September 28 – Back Squat 3-3-3-3-3 -Then

12 Min AMRAP

  • 10 Med Ball Cleans 20/14
  • 10 Push Ups
  • 10 Wall Balls 20/14

September 27 – Press 3-3-3-3-3 – Then

12 Min AMRAP

  • 5 Push Press 115/75
  • 5 Thruster
  • 5 Pull Up
  • 100 M Sprint

September 26

  • 500 M Row
  • 500 M Run
  • 21-15-9
  • Power Clean 135/95
  • Back Squat

30 Bar Facing Burpees

September 24 – 3 RNDS

  • 200M Row
  • 200M Run
  • 50 Double Unders or 25 RKBS  70/44  

September 23 – 4 RNDS

  • 25 Med Ball Clean  20/14
  • 25 Sit-ups
  • 400 M Run

September 20 – 1 Mile Run- Rest until recoverd – then – 3 Min AMRAP

  • Burpee

Rest 1 Min- then -3 Min AMRAP

  • Wall Ball   20/14

September 21–  Front Squat- 3-3-3-3-3    – then –

21-15-9

  • DB Push Press  40/25
  • Box Jump   24/20

September 20– On the min for 12 Rnds

  • 3 Bear Complex Max Weight- Then, with no rest-
  • 5 RNDS
  • 7 Bar Facing Burpees
  • 14 Deadlifts- same weight as used for Bear Complex- Then
  • 800 M Run

September 19

  • 30 Toes to Bar
  • 200 M Sprint
  • 30 KBS 53/35
  • 200 M Sprint
  • 30 Pull Ups
  • 200 M Sprint
  • 30 Wall Balls 20/14
  • 200 M Sprint

September 17

  • 1- 500 M Run then 20 Min AMRAP
  • 15 Jumping Pull Ups
  • 15 KBSDHP 53/35
  • 15 Double Unders
  • 15 Med Ball Sit Ups 20/14

September 16

September 15

September 14 – 3 RNDS

  • 15 Over Head Squats 115/75
  • 15 Pull Ups
  • 15 Wall Balls 20/14

September 13 – Back Squat 3-3-3-3-3-3-3 Then pick one:

  • 50 GHD Sit Ups or
  • 50 Pull Ups or
  • 50 Burpees or
  • 50 RKBS 88/70 or
  • 100 Double Unders

September 12– 12 Min AMRAP

  • 3 Ground to Over Head 155/105
  • 7 Knees to Elbow

September 10

September 9

September 8

September 7

September 6

September 5

September 3 – 5 Rounds for Reps, 3 Min On / 3 Min Off

Teams of 3

  • Row for Cal
  • Burpee
  • Pull-up

Teams of 4

  • Add KBS  53/35

September 2 – 1 Rep Max Split Jerk – then

9 Min AMRAP

  • Crane Sprint
  • 7 Pull-ups
  • Crane Sprint
  • 7 Burpee

September 1

1200 M Run

21-15-9

  • Deadlift  225/185
  • Box Jump  24/25

1200M Run

By |2011-09-02T19:34:20+00:00September 2nd, 2011|Workouts|0 Comments