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WOD

Happy Halloween

CrossFit Farragut – CrossFit A: Metcon (Time) For time 200m run 21 box jumps 21 toes to rings 200m run 15 box jumps 15 toes to rings 200m run 9 box jumps 9 toes to rings 200m run

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Monday 10/30/2017

CrossFit Farragut – CrossFit Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

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Friday 10/27/2017

CrossFit Farragut – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

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Thursday 10/26/2017

CrossFit Farragut – CrossFit Metcon (No Measure) OTM X 25 1st – 1-5 strict ring dips + 20 sec too support hold 2nd – 30 sec double unders 3rd – 100ft farmer carry 4th – 10-12 back extension 5th – 50ft bear crawl

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Tuesday 10/24/2017

CrossFit Farragut – CrossFit A: Metcon (4 Rounds for reps) 8 min amrap 10 cals on rower 5 burpee over rower rest 4 min 8 min amrap 5 Russian KB swing @ 70/53 10 step ups rest 4 min 8 min amrap 5 DB power clean 10 push ups rest 4 min 8 min amrap […]

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Monday 10/23/2017

CrossFit Farragut – CrossFit A: Metcon (No Measure) 12 min amrap for quality 20 Death March steps 20 russin twist 10 strict hspu B: Metcon (Time) 4rft 21 deadlift @ 115/75 15 box jump overs @ 24/20 9 Push jerk @ 115/75

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Friday 10/20/2017

CrossFit Farragut – CrossFit A: Metcon (Weight) 4 sets (+2 extra sets on the weak side) 6-8/side single leg landmine deadlift 3-4/side single arm DB push press 8-12 GHD sit ups A: Metcon (Weight) 4 sets (+2 extra sets on the weak side) 6-8/side single leg landmine deadlift 3-4/side single arm DB push press 8-12 […]

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Thursday 10/19/2017

CrossFit Farragut – CrossFit A.: Metcon (No Measure) 30 minutes @ steady pace 30 sec battle ropes 30-45 sec/side side plank 3/side KB windmills 30 sec battle rope 90 sec rest

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Wednesday 10/18/2017

CrossFit Farragut – CrossFit Gymnastics Hollow position & Toes To Rings B: Metcon (5 Rounds for reps) 8 tabata rounds of each of the following Push ups Sit ups Double unders Air squats Row For cals 1 min rest b/t movements

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