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Monthly Archives: September 2013

30
Sep

Today’s WOD – Tuesday 10/1


by: Liz Cafaro

CrossFit Country

Tuesday, October 1st
WOD
EMOM (every minute on the minute) for 20 Minutes of:
ODD Minutes = 2-3 Muscle Ups (RTG=wgt)
EVEN Minutes = 3-5 Handstand Push Ups (RTG= deficit)
Scaled option:
EMOM (every minute on the minute) for 20 Minutes of:
ODD Minutes = 5-6 Chest to Bar Pull ups
EVEN Minutes = 3 Dips + 3 Handstand Push Ups (modify to press as needed)

MetCon
Three Minute AMRAPS (as many reps as possible) for Five Rounds of:
8 Kettlebell Swings (35/56)
6 Squat Jumps
4 Pull Ups
2 Hang Squat Cleans (65/95)
*1 minute rest between Rounds

29
Sep

Today’s WOD – Monday 9/30


by: Liz Cafaro

CrossFit Country

Monday, September 30th
WOD
EMOM (every minute on the minute) for 8 Rounds:
2-3 Back Squats (Heavy as Possible)
5-7 Weighted 1/2 Situps (Heavy)
THEN
12 Overhead Barbell Lunges (65/95)
18 1/4 Turkish Getups
12 Barbell Back Lunges (85/115)
18 1/4 Turkish Getups
12 Barbell Front Lunges (95/135)
18 1/4 Turkish Getups
12 Barbell Back Lunges (85/115)
18 1/4 Turkish Getups
12 Overhead Barbell Lunges (65/95)
Cash Out:
5 sets of 3-5 reps per set:
Ring(rack) Row + 5 Second Handstand Hold

MetCon:
21 Thrusters (65/95)
9 Burpee Box Hops (20/24)
15 Thrusters
6 Burpee Box Hops
9 Thrusters
3 Burpee Box Hops
For Time!

25
Sep

Today’s WOD – Thursday 9/26


by: Liz Cafaro

CrossFit Country

Thursday, September 26
WOD
AMRAP (As Many Reps as Possible) in 20 Minutes of:
30 Wall Ball Shots (14/20)
60 Double Unders (Rx)
60 Single Unders (Scale)
30 Sit Ups

MetCon
SKill: Partner Suicide Runs
WOD:
Row 20 Calories
20 Sumo-Stance Kettle Bell Squats (35/55)
Row 15 Calories
20 Candlesticks (Scale=V-Ups)
Row 10 Calories
15 Kettle Bell Thrusters (35/55)
1 Round = Scale
2 Rounds = Rx
3 Rounds = RTG

24
Sep

Today’s WOD – Wednesday 9/25


by: Liz Cafaro

CrossFit Country

Wednesday, September 25
WOD
EMOM (Every Minute on the Minute) for 20 minutes of:
1 Power Clean
1 Hang Clean
2 Front Squats
1 Thruster
Rx=95/135

MetCon
Buy In: 50 Wall Balls (12/20)
Then 2 Rounds of:
25 Overhead Squats (55/75)
50 Box Taps (each foot, 100 total)
75 Double Unders (150 Single Unders)
Buy Out: 25 Wall Balls (12/20)

18
Sep

Today’s WOD – Thursday 9/19


by: Liz Cafaro

CrossFit Country

Thursday, September 19
WOD
“Mary”
20 Minute AMRAP (as many rounds as possible) of:
5 Handstand Push Ups
10 Pistols
15 Pull Ups

MetCon
Four 7 Minute AMRAPs (as many rounds as possible) of:
AMRAP 1 & 3:
Row 250 Meters
8 Pull Ups
10 Air Squats
12 Sit Ups
AMRAP 2 & 4:
Run 200 Meters
8 Push Ups
10 Leg Lifts
12 Lunges per Leg

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