WOD – 9.16.22

Workout of the Day 
For time:
21 Deadlifts (225#/155#)
21 Handstand Push-ups
400m Run
15 Deadlifts (225#/155#)
15 Handstand Push-ups
400m Run
9 Deadlifts (225#/155#)
9 Handstand Push-ups
400m Run

WOD – 9.15.22

Workout of the Day 
Front Squat 3-3-3-3-3 reps

then

“Durante Core”
5 Rounds for quality:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 Second Hollow Hold
1 Minute Rest

WOD – 9.14.22

Workout of the Day
42-30-18 reps for time:
Calorie Row
Dumbbell Box Step-ups

Men use a 50# dumbbell and 24” box.
Women use a 35# dumbbell and 20” box.

WOD – 9.13.22

Workout of the Day
Overhead Squat 5-5-5-5-5 reps

then

“CrossFit Open 14.1”
Complete as many rounds as possible in 10 minutes of:
30 Double-unders
15 Power Snatches (75#/55#)

WOD – 9.12.22

Workout of the Day 
Every 3 minutes for 15 minutes:
10 Push Jerks (135#/95#)
10 Bar Facing Burpees

WOD – 9.11.22

Workout of the Day
“The Towers”
2 Rounds for time:
9 Deadlifts (315#/225#)
11 Muscle-ups
2001m Run

WOD – 9.10.22

Workout of the Day 
Overhead Squat 10-10-10 reps

then

Complete as many rounds as possible in 10 minutes of:
50 Double-unders
35 Squats

WOD – 9.9.22

Workout of the Day
Complete as many rounds as possible in 20 minutes of:
250m Row
25 Push-ups

WOD – 9.8.22

Workout of the Day 
Take 20 minutes to find a heavy 5 rep Deadlift

then

4 Rounds for quality:
10 Barbell Good Mornings
20 Alternating Single-leg V-ups
20 Russian Swings
10 Barbell Roll-outs

Rest as needed between rounds.

WOD – 9.7.22

Workout of the Day 
2 Rounds for time:
1 Mile Run
50 Burpees