DAILY WOD

 

Wednesday 10.17.18

“TAKE FIVE”

AMRAP5:
35/25 Calorie Assault Bike “Buy-In”, followed by:
AMRAP:
12 Deadlifts (155/105)
12 Burpees

Rest 5:00

AMRAP5:
25/18 Calorie Assault Bike “Buy-In”, followed by:
AMRAP:
9 Deadlifts (185/135)
9 Lateral Barbell Burpees

Rest 5:00

AMRAP5:
18/13 Calorie Assault Bike “Buy-In”, followed by:
AMRAP:
6 Deadlifts (225/155)
6 Bar-Facing Burpees

Tuesday 10.9.18

GYMNASTICS Conditioning

HSPU & POWER CLEANS

EMOM10:
Odd Minutes: 45% of max HSPU
Even Minutes: 5 TnG Power Cleans

Fitness: Dumbbell Push Press (35/20)

METCON

“GUARD RAIL”

AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (115/80)

Rest 3:00

AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans (135/95)

Rest 3:00

AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (155/105)

Fitness: 75/55, 95/65, 115/85

Wednesday 9.26.18

STRENGTH

PUSH PRESS

For Weight:
Build to a 10-Rep Heavy

Spend 10 minutes working up to a heavy, NOT MAX, set of 10.

METCON

“CLOTHESLINE”

Ascending Ladder for 12:00:
2 Push Presses
2 Toes to Bar
2 Box Jump Overs
4 Push Presses
4 Toes to Bar
4 Box Jump Overs
6 Push Presses
6 Toes to Bar
6 Box Jump Overs

*Continue adding (2) repetitions to each movement/round until the 12 minutes is up.

Rx: 135/95, 24″/20″
Fitness: 95/65, Knees to chest, 20″/12″

Wednesday 9.19.18

MetCon

“GWEN”

Clean and jerk 15-12-9 reps

TnG at floor only. A brief reset or pause on the floor will negate the attempt and remove you from “RX”. Use same load for each set.

Rest is built into the workout.
Complete the set of 15’s on the 0:00.
Complete the set of 12’s on the 5:00.
Complete the set of 9’s on the 10:00.

Strength & Conditioning

DEADLIFT

Strength & Conditioning

DEADLIFT

EMOM9:
MINS 0:00-2:00: 3 @ 80%
MINS 3:00-5:00: 2 @ 84%
MINS 6:00-8:00: 1 @ 88%

Tuesday 9.11.18

“ALWAYS REMEMBERED”
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
*11 Bear Complexes (115/80)
Cash-Out: 2977 Meter Row

*1 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Buy-in and Cash-out are included in your time.

RX+: 135/95
Fitness: Pull-to-stands, 95/65

Scale the weights and rope-climb technique, but leave the reps/cals the same out of respect for those we lost. You can add more teammates too.

****45 min cut-off****

Crossfit Commence

Fayetteville Firefighters Hero Half Marathon. Thank you Commence fam for coming out to participate and support! Congratulations to those who ran the race to pay their respect to the firefighters, law enforcement, first responders and to the fallen hero’s that will never be forgotten. #fayettevilleherohalf .
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#fallenheros #heros #firefighter #lawenforcement #firstresponders #sacrifice #honor #service #respect #community #crossfitcommence

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COMMENCE FAM!! YOU KNOW WHAT TIME IT IS! You ready? 🎃👻💀🕷
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#crossfit #halloween #costumeparty #danceparty #music #drinks #party #scarygood #boo #halloween2018

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