September 2017 WOD Archive

Programmed by: Paleoethics

Saturday, September 30th – 400

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RX

Scale as needed

7 Minute AMRAP
5 Box Jumps
10 Push Press (115/85)
15 Pull Ups

Anywhere

11 Minute AMRAP
5 Box jumps (stairs, bench or ledge)
10 Hindu Push Ups
15 Sit Ups


Friday, September 29th – 399

A post shared by Isidora Jokić (@issi_yo) on

RX

Scale as needed

For Time
40 Pull ups
30 Clean and jerks (115/75)
20 Bar facing burpees

Anywhere

Accessory
50 Pistol squats
50 Odd object ground to shoulder
*find something heavy and pick it up*


Thursday, September 28th – 398

A post shared by Salma Ghazzawi (@salmaghazzawi) on

RX

Scale as needed

Strength (9-15-21)
Front squats (185/135 lbs)

Rest 5 Minutes

5 Minute AMRAP
50 GHD sit ups
Max cals on Assault bike for remainder of time

Anywhere

Conditioning
Run as far as you can in 5 minutes

Rest 5 Minutes

Get back to where you started, but faster this time


Wednesday, September 27th – 397

RX

Scale as needed

Strength
Snatch
Build to Heavy Single

5 Snatch Grip Deadlifts
Build up to about 80% 1RM
*3 second pause in power position

4 Back Squats
Build up to about 75% 1RM

Anywhere

5 Minutes Each
Max distance unbroken handstand walk

Max height vertical jump

Max distance broad jump


Tuesday, September 26th – 396

RX

Scale as needed

15 Minute AMRAP
50 Double Unders
25/18 Calorie Schwinn Bike OR
18/12 Calorie Assault Bike
15 Dumbbell Hang Squat Cleans (50/35 lbs)

Anywhere

For Time
300 Double unders
*6 burpees everytime you break (no excuses!)


Monday, September 25th – 395

RX

Scale as needed

For Time
10 Snatches (115/80 lbs)
1 minute rest
change weights

8 Snatches (115/80 lbs)
1 minute rest
change weights

6 Snatches (115/80 lbs)
1 minute rest
change weights

4 Snatches (115/80 lbs)
1 minute rest
change weights

2 Snatches (115/80 lbs)

Anywhere

Gymnastics Work
5 Minute Handstand walk
4 Minutes max handstand push ups
3 Minutes max handstand hold
2 minutes max strict handstand push ups


Sunday, September 24th – 394

Rest Day

Hang your laundry ouside to dry.


Saturday, September 23rd – 393

RX

Scale as needed

3RFT
400 Meter Run
21 Kettlebell Swings (70/53 lbs)
12 Chest to Bar Pull-ups

Anywhere

3RFT
400m run
15 Burpee
12 Pull ups


Friday, September 22nd – 392

A post shared by neophytos (@neophytosdim) on

RX

Scale as needed

For Time
9 Ring Muscle-Ups
9 Squat Snatches (135/95 lbs)

7 Ring Muscle-Ups
7 Squat Snatches (135/95 lbs)

5 Ring Muscle-Ups
5 Squat Snatches (135/95 lbs)

Anywhere

For Time
30 Handstand push ups
30 Tuck jumps

20 Handstand push ups
20 Tuck jumps

10 Handstand push ups
10 Tuck jumps


Thursday, September 21st – 391

RX

Scale as needed

10 Minute EMOM
3 Power Cleans +
3 Front Squats +
3 Push Jerks (225/155 lbs)

Anywhere

10 Minute EMOM
12 Burpees


Wednesday, September 20th – 390

A post shared by Samira Gomes (@gomesamira) on

RX

Scale as needed

For Time
400 Meter Run
50 Wallballs (20/14)

400 Meter Run
35 Deadlifts (135/95 lbs)

400 Meter Run
20 Burpee Burpee Box Jump Overs (24/20)

400 Meter Run
35 Deadlifts (135/95 lbs)

400 Meter Run
50 Wallballs (20/14)

Anywhere

3RFT
400m run
20 Pull ups

400m run
20 Push ups

400m run
20 Situps


Tuesday, September 19th – 389

A post shared by @tatianaho15 on

RX

Scale as needed

18 Minute AMRAP
30 Thrusters (95/65 lbs)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

Anywhere

For Time
400m Walking lunge


Monday, September 18th – 388

A post shared by Kristin Holte (@holtekristin) on

RX

Scale as needed

4 Minute AMRAP
400 Meter Run
25/20 Calorie Assault Bike (27/20 Calorie Schwinn)
Max Power Snatches (75/55 lbs)

Rest 4 Minutes

4 Minute AMRAP
400 Meter Run
20/15 Calorie Assault Bike (21/15 Calorie Schwinn)
Max Power Snatches (95/65 lbs)

Rest 4 Minutes

4 Minute AMRAP
400 Meter Run
15/10 Calorie Assault Bike (15/10 Calorie Schwinn)
Max Power Snatches (115/80 lbs)

Anywhere

4 Minute AMRAP x 4
Run 600m
Complete as many burpees as possible in the time remaining

Rest 2 Minutes

(22 minutes total)


Sunday, September 17th – 387

For Time

REST …… (scale as needed)


Saturday, September 16th – 386

A post shared by may tjio (@meimmoi) on

RX

Scale as needed

Strength
Work up to a heavy Split Jerk

3RFT
30 push ups
60 Double unders

Anywhere

5RFT
30 Push ups
60 Double unders


Friday, September 15th – 385

A post shared by Reagan (@fitness_at_40) on

RX

Scale as needed

3RFT
50 Double Unders
25 Strict DB Press (30/20)
50 Speed Skates
25 Strict KB Hi Pull (45/30)
50 Sit Ups

Anywhere

3RFT
50 Double Unders (100 Skips)
25 Push Ups
50 Speed Skates
25 Bench Dips (step, stairs, bench, ledge, chair and etc..)
50 Sit Ups


Thursday, September 14th – 384

RX

Scale as needed

2-4-6-8-10-8-6-4-2
Hang squat cleans (135/95 lbs)
Burpee over bar

Strength
Power cleans 6×3

Anywhere

2-4-6-8-10-8-6-4-2
Jump squats
Burpee


Wednesday, September 13th – 383

A post shared by Enrica (@slick_rick245) on

RX

Scale as needed

3 Minute AMRAP x 4
400m run
AMRAP Power snatch (135/95 lbs)
2 minute rest

(18 Minutes Total)

Anywhere

2 Minute AMRAP x 3
1 Push up + 2 Mountain climbers
Rest 1 minute

(8 Minutes Total)


Tuesday, September 12th – 382

RX

Scale as needed

Strenth
5×8 Back squats

For Time
50 wall balls
50 box jumps
50 Toes to bar

Anywhere

2RFT
50 Air squats
50 box jumps
50 Sit ups


Monday, September 11th – 381

A post shared by Ian (@ian_427) on

RX

Scale as needed

Conditioning
5x400m run
2 minute rest between efforts

Strength
5×5 overhead squats

Anywhere

Conditioning
5x400m run
2 minute rest between efforts

10 Minutes
Handstand practice


Sunday, September 10th – 380

A post shared by Paleoethics (@paleoethics) on

Rest Day

Put your feet up, and have a smoothie!


Saturday, September 9th – 379

A post shared by Bruce Williams (@baw3_photo) on

RX

Scale as needed

Strength
6×3 Deadlift with a 2 second pause below the knee

12 Minute AMRAP
16 weighted step ups
24 sit ups
32 double unders

Anywhere

12 Minute AMRAP
24 jumping lunges
24 sit ups
24 Double unders


Friday, September 8th – 378

RX

Scale as needed

FOR TIME
40 pull ups
30 kettlebell swings
20 burpees

21-15-9
Goblet squats
Hand release push ups

Anywhere

2RFT
40 Pull ups
30 Burpee tuck jumps
20 Hand stand push ups (strict)


Thursday, September 7th – 377

A post shared by CrossFit Omnia (@crossfitomnia) on

RX

Scale as needed

15 Minute EMOM
1 clean +
1 Front Squat +
1 Jerk

(75% max weight)

Anywhere

10 Minute EMOM
10 Burpees to a 6” target


Wednesday, September 6th – 376

RX

Scale as needed

2RFT
30 Toes to bar
30 Sumo deadlift high pulls
30 Push ups
30 Push press (95/65 lbs)

Anywhere

2RFT
50 Push ups
50 Leg raises
50 Jumping jacks


Tuesday, September 5th – 375

RX

Scale as needed

Strength
Front squat 5×5

4RFT
20 Burpee
20 Box jumps
20 Kettlebell swings
20 Wallballs

Anywhere

4RFT
20 Burpee
20 Box jump
40 Air squats


Monday, September 4th – 374

A post shared by @1raptor2 on

RX

Scale as needed

Strength
6×4 Power Snatch

10 Minute AMRAP
30 double unders
15 power snatch (75/55)

Anywhere

10 Minutes
Practice Handstand walks

10 Minute AMRAP
30 Double unders
15′ handstand walk


Sunday, September 3rd – 373

A post shared by Sadie (@alaskalove12) on

Rest Day

Mow the lawn!


Saturday, September 2nd – 372

RX

Scale as needed

EMOM x 20
10 Deadlift (choose a challenging weight)
7 handstand push ups

2 Rounds Accessory Work
30 mountain climbers
30 sit ups
30 hollow rocks

Anywhere

3RFT
20 Handstand push ups/Pike push ups
20 Mountain climbers
20 Sit ups
20 Hollow rocks


Friday, September 1st – 371

RX

Scale as needed

Strength
6×3 Hang squat clean

For Time
800m run
30 squats
20 pull ups
10 hang squat cleans (155/105 lbs)

200m run

10 hang squat cleans (155/105 lbs)
20 pull ups
30 squats
800m run

Anywhere

For Time
800m run
30 air squats
20 push ups
10 Burpee tuck jumps

200m run

10 Burpee tuck jumps
20 push ups
30 air squats
800m run


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