Cardio CrossFit WOD, September 6, 2021

06 Sep, 2021

Labor Day Wod 2021

Come and join us for our Special Labor Day Wod. The workout will kick off at 9:30am and all members are welcome. We will have a regular CF and a Cardio CF option!

You Gotta Be Sh!tting Me! (Time)

AQAP complete:

Buy In: 1000m Run

100 Front Squats (135/95)
100 Shoulder to Overhead (115/75)
100 Power Cleans (95/65)

Cash Out: 1000m Run

While working through the barbell movements:
E2MOM – 4 Burpees over Bar (lateral)

You Gotta Be Sh!tting Me! (Cardio Version) (Time)

AQAP complete:

Buy In: 1000m Run

100 DB Front Squats (35/20)
100 DB Shoulder to Overhead (35/20)
100 Power Cleans (35/20)

Cash Out: 1000m Run

While working through the DB movements:
E2MOM – 4 Burpees over DBs (lateral)

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Previous WODs

5.19.22

Metcon

200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups

Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)

Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!

Saturday Partay (Time)

AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees

Time Cap: 18 mins

Metcon

IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed

Metcon

Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

Cardio CrossFit WOD, September 6, 2021

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Cardio CrossFit WOD, September 6, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!