CrossFit Workouts – Week of September 23rd, 2024

Monday
“Midline Climb”
For Time
30 Deadlifts (185/125)
2 Rope Climbs
30/24 Calorie Row
2 Rope Climbs
30 GHD Sit Ups
2 Rope Climbs
30 GHD Sit Ups
2 Rope Climbs
30/24 Calorie Row
2 Rope Climbs
30 Deadlifts (185/125)

Tuesday
Strength – E2MOM x 5 Rounds
Strict Handstand Pushup Work

-then-

“Firestorm”
3 Rounds for Time (RFT)
15/11 Calorie Air Bike
11 Burpees Over 12″ Block

Wednesday
“Dickies Triplet”
5 Rounds for Time (RFT)
175m Run
12 Toes to Bar
6 Alternating DB Snatches (70/50)

Thursday
“Push Pull 2.0”
For Time
45 Pushups
30/24 Calorie Row
30 Handstand Pushups
30/24 Calorie Row
15 Strict Handstand Pushups

Friday
“TRI HARD”
4 Rounds of AMRAP 4
400m Run
23/18 Calorie Air Bike
Max Single DB Hang Clean + Jerks (50/35)

-4min rest after each round-

*Must switch arms every 5 hang clean + jerks

Saturday – Partner WoD
We are closed for our CrossFit Level 1 Trainer Certificate Course. If you want to do an at home workout, check this one out!

For Total Time
100 Burpees*

*Every minute you are not done, perform 3 air squats

-2min rest-

150 Jumping Lunges*

*Every minute you are not done, perform 3 sit ups or 3 pushups

-2min rest-

100 Sit Ups or Pushups*

*Every minute you are not done, perform 5 air squats