CrossFit WOD, October 2, 2024

CrossFit – Wed, Oct 2

Metcon (Time)
<p><span style="color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">90 Russian Twists (55/35)</span><br><span style="color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">80 Air Squats</span><br><span style="color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">70 Hollow Rocks</span><br><span style="color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">60 DB Push Press</span><br><span style="color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">50 Single DB Renegade Rows</span><br><span style="color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">40 Pull Ups</span><br><span style="color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">30 DB Sit ups</span><br><span style="color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">20 OH DB Lunge</span><br><span style="color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">10 Wall Walks</span></p>

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CrossFit WOD, October 1, 2024

CrossFit – Tue, Oct 1

Metcon (AMRAP – Reps)
<p><span style="color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">3 sets of max reps in 1 min Back Squat (205/135)</span><br><span style="color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">rest 4 min between sets</span></p>
Metcon
<p><span style="color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">METCON</span><br><span style="color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">10 min EMOM</span></p><p>100m Sprints</p>

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CrossFit WOD, September 30, 2024

CrossFit – Mon, Sep 30

Metcon (AMRAP – Rounds and Reps)
<p><span style="color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">20 min AMRAP</span><br><span style="color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">15 Burpees</span></p><p>12 Deadlifts (135/95)</p><p>9 Hang Cleans</p><p>6 Push Jerk</p><p>rest 2 min</p>
Metcon (AMRAP – Reps)
<p><span style="color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">Core Finisher</span><br><span style="color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">4 rounds</span><br><span style="color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">1 min V Ups</span><br><span style="color:rgb(34,34,34);font-family:Arial, Helvetica, sans-serif;">1 min Plank</span></p>

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