Labor Day WOD

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP
10 Deadlifts (275/185)
20 Chest 2 Bar Pull Ups
30 Power Cleans (185/135)
40 Pull Ups
50 Power Snatches (135/95)
60 GHDs

This workout can be done individually or with a partner. If done with a partner, at least 1 round must be completed together even if it takes longer than the 30 min. Divide up the reps however you choose.

Saturday Pawel WOD

Cash in: 5 each
Partner wheelbarrow
Length of turf.

WOD ( the Pawel ) (Chipper)

5-burpee box jump 24/30
7- unbroken chest to bar pull-ups
9-clean and jerk 95/135
11-squats 95/135
13-ball slams (20)
15-lunges (no weight)
20-push ups (hr)
15-deadlifts 135/95
13-broad jumps for distance
11- bent over rows 95/135
9 – snatches 95/135
7 – ring dips unbroken
5- burpee pull ups

If stated unbroken, you must complete stated exercise unbroken or start over.

Friday HIIT 8/29/24

Warmup
20 PVC Passthroughs
Then 3 rounds
10 PVC OHS
10 lunges
10 sit-ups
Ladder drill (will be shown drill)

Workout
Circuit training
Station 1. Box step ups
Station 2. Dumbbell Bench press
Station 3. Short hurdle hops
Station 4. Bulgarian split Squats
Station 5. Burpee broad jumps (down the turf)
Station 6. Exercise ball knee tucks
Station 7. Seated machine row
Station 8. Hydro squat
* no break between stations
* 1st round – 30 reps of each (except burpee broad jumps)
* 2nd round- 20 reps of each (weight will increase)
* 3rd round – 10 reps of each (weight will increase)

Friday August 29

Metcon (Time)

Row 2k

(1 rep max @ 10 attempts)

(1 rep attempt every 2nd minute)

Thruster (1.1.1.1.1.1.1.1.1.1)

Metcon (Time)

Row 2k

How to Score -

3 highest completed maxes
(total points)

Ex-220/225/225 = 670

Row add 1 point for any seconds under

7:30 2 k row men

8:20 2 k row women

Ex ) male- 7:15/7:22 – 23 points

23+670 = 693 total

CrossFit – CrossFit Kids – CrossFit HiiT- Speed and Sports Performance