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Monthly Archives: September 2013

10
Sep

Today’s WOD – Wednesday 9/11


by: Liz Cafaro

CrossFit Country

Please remember that CrossFit Country will be closed this Saturday and Sunday, 9/14 and 9/15, for the L1 Certification.

Wednesday, September 11
WOD
3 x Max Reps: Ring Dips/Bar Dips
*rest 1:00 minute between sets
3 x Max Reps: Wall Balls (20/30)
*rest 1:00 minute between sets
CASH OUT:
3 x 500m Row
1:1 work to rest

MetCon
50 Double Unders/100 Single Unders
3 Rounds of:
20 Flutters
10 Sumo Deadlift High Pulls
7 Burpees
50 Double Unders/100 Single Unders
3 Rounds of:
20 Grasshoppers
10 Ball Slams
7 Hang Power Snatch
50 Double Unders/100 Single Unders

09
Sep

Today’s WOD – Tuesday 9/10


by: Liz Cafaro

CrossFit Country

PLEASE NOTE: THE GYM WILL BE CLOSED THIS SATURDAY AND SUNDAY, 9/14 and 9/15 FOR THE L1 CERTIFICATION
Tuesday, September 10
WOD
Track Session (Props to COMP WOD)
6 x 40 meter run
5 x 60 meter run
4 x 100 meter run
3 x 200 meter run
*Rest as Needed between sets

MetCon
Tabata:
Pull Ups
Kettlebell Swings
Bicycles
Jumping Lunges
Row (cal)

09
Sep

Today’s WOD – Monday 9/9


by: Liz Cafaro

CrossFit Country

Monday, September 9
WOD
21 Pullups
15 Box Jumps (24/30)
9 Front Squats (105/155)
15 C2B Pullups
12 Box Jumps
9 Front Squats
9 Bar Muscle Up
9 Box Jumps
9 Front Squats

MetCon
“The Unwanted Friend”
4 Rounds for Time of:
400 meter Run with Plate
10 Plate Thrusters
20 Plate Front Squats
30 Plate Push Press

04
Sep

Today’s WOD – Thursday 9/5


by: Liz Cafaro

CrossFit Country

Thursday, September 5th
WOD
With a continuously running clock, perform the following movements, every minute on the minute:
1st Minute: 1 Power Clean + 1 Front Squat
2nd Minute: 2 Power Cleans + 2 Front Squats
3rd Minute: 3 Power Cleans + 3 Front Squats
And so on…
Go as far as possible. If you don’t make it past Round 10, work your way back down the ladder (on the minute) until you fail or complete the ladder (descent).
RX= 85/115
RTG= 105/155

MetCon
“7th Heaven”
7 rounds of 7 reps of each movement:
Goblet Squats
Dumbbell Snatches
Back Pulls
Dumbbell Cleans
V-Ups
Kettle Bell Swings
Dips

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