SEPTEMBER 2020
 

1 SEPTEMBER 2020

WOD - 10 Rounds for Time - BEAST MODE

(New Round Every 3 Minutes)

200m Sprint/250m Row

10 Burpee Box Jump Overs @20"

Scaling Options Available

2 SEPTEMBER 2020

SKILL - Toes to Bar

 

WOD - 3 Rounds for Time - BEAST MODE

2 Sets of

24 Wall Balls @9/6k

12 Toes to Bar

6 Power Cleans @70/50k

Rest 2 Mins Between Rounds

Scaling Options Available

3 SEPTEMBER 2020

MOBILITY 

 

WOD - MARY - 20 Min AMRAP - BEAST MODE

5 HSPU

10 Pistols

15 Pullups

Scaling Options Available

4 SEPTEMBER 2020

SKILL - Devils Press (Back Positions)​

WOD - 10 Min AMRAP - BEAST MODE

10 Alt. Devils Press @2 x 15/10k

30 Alt Leg V-Ups

Rest 2 Mins then

10 Min AMRAP

20 Alt Devils Press

40 Alt Leg V-Ups

Scaling Options Available

5 SEPTEMBER 2020

STRENGTH - Build to Weight for WOD

 

WOD - Scaled EVEREST 21-15-9 - BEAST MODE

Back Squats @100/80k

Strict HSPU

Scaling Options Available

7 SEPTEMBER 2020

STRENGTH - 3 Weeks to a Better MURF

3x1 pullup, 2 pushup, 3 squats in 2 mins

3x2 pullups, 4 pushups, 6 squats in 2 mins

3x3 pullups, 6 pushups, 9 squats in 2 mins

3x4 pullups, 8 pushups, 12 squats in 2 mins

WOD - 5 x 3 Min AMRAP BEAST MODE

10 Clean & Jerk @65/45k

5 Box Jump On and Overs @20"

2 Min Rest

Scaling Options Available

8 SEPTEMBER 2020

WOD - For Reps

5 x 3 Min AMRAP (1 Min rest between)

3 DB Dedlift @ 2 x 20/10k

3 DB Hang Clean

3 DB Front Squat

3 DB Push Press

3 DB Thrusters

Scaling Options Available

9 SEPTEMBER 2020

STRENGTH - 3 Weeks to a Better MURF

3x1 pullup, 2 pushup, 3 squats in 2 mins

3x2 pullups, 4 pushups, 6 squats in 2 mins

3x3 pullups, 6 pushups, 9 squats in 2 mins

3x4 pullups, 8 pushups, 12 squats in 2 mins

3x5 pullups, 10 pushups, 15 squats in 2 mins

 

WOD - 21 Min AMRAP

3 Rope climb

6 ea Renegade row @ 1 x 20/12.5k

9 ea Single Arm Snatches

12 ea lunges

15 Toes to Bar

Scaling Options Available

10 SEPTEMBER 2020

MOBILITY 

 

WOD - 3 Rounds for Time

25 Calorie Row

35 Wall Balls @9\6k

200m Run/600m Bike

Scaling Options Available

11 SEPTEMBER 2020

STRENGTH - 3 Weeks to a Better MURF

3x1 pullup, 2 pushup, 3 squats in 2 mins

3x2 pullups, 4 pushups, 6 squats in 2 mins

3x3 pullups, 6 pushups, 9 squats in 2 mins

WOD - 4 Rounds for Time

50 Dbl Unders / 100 skips

15 Dedlifts @80/60k

10 HSPU

Scaling Options Available

12 SEPTEMBER 2020

WOD - CASS's WOD

Scaling Options Available

14 SEPTEMBER 2020

STRENGTH - 3 Weeks to a Better MURPH

4x1 pullup, 2 pushup, 3 squats in 2 mins

4x2 pullups, 4 pushups, 6 squats in 2 mins

4x3 pullups, 6 pushups, 9 squats in 2 mins

4x4 pullups, 8 pushups, 12 squats in 2 mins

WOD - E4MOM x 3

3 Dedlifts @90/70k

6 Burpees Over Bar

9 Dedlifts

100m Run/125m Row

Rest 2 Minutes then

E4MOM x 3

3 Push Press @60/40k

6 BF Situps

9 Push Press

12 Wall Balls @9/6k

Scaling Options Available

15 SEPTEMBER 2020

ACCESSORY -

Banded Reverse Lunges

Banded Dedlift

Single Leg Hip Ext.

Plank with Glute Press

 

18 SEPTEMBER 2020

STRENGTH - 3 Weeks to a Better MURF

4x1 pullup, 2 pushup, 3 squats in 2 mins

4x2 pullups, 4 pushups, 6 squats in 2 mins

4x3 pullups, 6 pushups, 9 squats in 2 mins

WOD - 17 Min AMRAP

40 Burpees to Plate

30 Plate Ground to Overhead @25/15k

30 Burpees to Plate

30 Plate Ground to Overhead

20 Burpees to Plate

30 Plate Ground to Overhead

10 Burpees to Plate

30 Plate Ground to Overhead

Plate Ground to Overhead for Remaining Time

Scaling Options Available

19 SEPTEMBER 2020

WOD - Partner BEAR For Time

7 Rounds Each - 5 Sets ea Round

1 Power Clean @65/45k

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Scaling Options Available

21 SEPTEMBER 2020

STRENGTH - 3 Weeks to a Better MURPH

4x1 pullup, 2 pushup, 3 squats in 2 mins

4x3 pullups, 6 pushups, 9 squats in 2 mins

5x5 pullups, 10 pushups, 15 squats in 2 mins

WOD - 10 Min AMRAP

10 Strict Press @50/30

15 OHS

20 Push Press

25 Front Squat

30 Push Jerk

35 Back Squat

Expect 1 round start again 

if under

Scaling Options Available

22 SEPTEMBER 2020

ACCESSORY -

Thoracic Spine Strength

 

WOD - 3 Rounds  For Time

10 Clean & Jerk @70/50k

20 Box Step Ups @24"

10 Burpees 

Scaling Options Available

23 SEPTEMBER 2020

STRENGTH - 3 Weeks to a Better MURF

4x1 pullup, 2 pushup, 3 squats in 2 mins

4x2 pullups, 4 pushups, 6 squats in 2 mins

4x3 pullups, 6 pushups, 9 squats in 2 mins

4x4 pullups, 8 pushups, 12 squats in 2 mins

4x5 pullups, 10 pushups, 15 squats in 2 mins

 

WOD - For Time 

250m Run/25 Cal Row

5 Squat Snatch @65/45k

200m Run/20 Cal Row

4 Squat Snatch 

150m Run/15 Cal Row

3 Squat Snatch 

100m Run/10 Cal Row

2Squat Snatch 

50m Run/5 Cal Row

1 Squat Snatch 

Scaling Options Available

24 SEPTEMBER 2020

MOBILITY 

 

WOD - 30, 20, 10, 5 For Time

Burpees

Floor ring rows

BF Situps

Scaling Options Available

25 SEPTEMBER 2020

ACCESSORY - Thoracic Spine Stretch

WOD - CHARLOTTE FOR TIME

21-15-9

OH Squat @45/30k

SDHP

Scaling Options Available

26 SEPTEMBER 2020

WOD - MURPH Any How

1.6k Run/2k Row

100 Pullups

200 Pushups

300 Air Squats

1.6k Run/2k Row

Scaling Options Available

28 SEPTEMBER 2020

STRENGTH - 2 Min AMRAP

Ring Dips

WOD - EMOM For Time

20 Double Unders/40 Skips

100 KB American Swings @24/16k

Scaling Options Available

29 SEPTEMBER 2020

STRENGTH - 2 Min AMRAP

DB Shoulder Press


WOD - 8 Rounds 1 Min EMOM AMRAP (Score is Wall Balls)

8 Dedlift @60/40k

6 Hang Clean

4 Front Squat

2 Push Jerk

Max Wall Balls in Remaining Time @9/6k

1 Min Rest

Scaling Options Available

30 SEPTEMBER 2020

STRENGTH - 2 Min AMRAP

Pushups

 

WOD - 2 x 10 Min AMRAP

6 Power Clean @50/35k

8 Lateral Burpees Over Bar

12 KB Swings @24/16k

Rest 1 Min Then

200m Run

18 KB Swings

12 BB Shoulder to Overhead

Scaling Options Available

CROSSFIT - PERSONAL TRAINING - GROUP TRAIING - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - FUNCTIONAL FITNESS - BOOTCAMPS

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