WOD

Saturday 9/23

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Tempo BB Floor Press (3131)
6 sets of 6 reps

*Record heaviest weight used w/ technique
*15 minute clock to work
*Complete sets of increasing weight

B. Tempo BB Romanian Deadlift (3131)
6 sets of 6 reps

*Record heaviest weight used w/ technique
*15 minute clock to work
*Complete sets of increasing weight

C. In 4 Minutes or Less
21 Calories
21 Burpees over the rower
15 Calories
15 Burpees over the rower
9 Calories
9 Burpees over the rower

*Score time of completion

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Friday 9/22

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Tempo Front Squat (3131)
6 sets of 6 reps

*Record heaviest weight used w/ technique
*15 minute clock to work
*Complete sets of increasing weight

B. Tempo Strict Press (3131)
6 sets of 6 reps

*Record heaviest weight used w/ technique
*15 minute clock to work
*Complete sets of increasing weight

C. In 10 Minutes or Less
200 WBS

*In teams of (2)
*Alternate reps as you see fit
*Score time of completion

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Thursday 9/21

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Interval Training
(1) Power Snatches
(2) Double Unders
(3) Overhead Squats
(4) Double Unders

M – 75
W – 55

*45 Seconds on : 45 Seconds off
*Complete 3 rounds of the above

B. HSPU Progressions
F – 45 Incline / Decline Push-ups
P – 35 Pike Push-ups
S – 25 Strict HSPU

*15 minute clock to work

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Tuesday 9/19

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

 

 A. Hang Squat Clean
2.2.2.2.2.2

*Record heaviest weight used w/ technique
*15-20 minute clock to work
*Complete sets of increasing weight

B. For Time
Buy in – 80 American KB Swings

Then 5 rounds of…
20 Front Squats
20 Push-ups
10 Burpee Pull-ups

Cash out – 80 American KB Swings

M – 95
W – 65

*In teams of (2)
*Alternate repetitions
*Score time of completion

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Monday 9/18

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

 

A. Push Press
10.8.6.4.2.1.1

*Record heaviest weight used w/ technique
*15-20 minute clock to work
*Complete sets of increasing weight

B. For Time
Buy in – 400m Run

Then 6 rounds of…
20 Push Press
20 Slam Balls
10 Burpees over bar

Cash out – 400m Run

M – 95
W – 65

*In teams of (2)
*Alternate repetitions
*Run together
*Score time of completion

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Friday 9/15

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. Tempo Back Squat (3131)
6 sets of 6 reps

*Record heaviest weight used w/ technique
*15-20 minute clock to work
*Complete sets of increasing weight

B. Tempo Bench Press (3131)
6 sets of 6 reps

*Record heaviest weight used w/ technique
*15-20 minute clock to work
*Complete sets of increasing weight

C. For Time
1K Row

*Record time of completion

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Thursday 9/14

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. HSPU Progressions
F – 100 Incline Push-ups
P – 75 Pike Push-ups
S – 50 Strict HSPU

*15 minute clock to work
 
B. 15 Minute AMRAP
20 Strict Press
10 Burpees over the bar
20 Front Squat
10 Burpees over the bar
20 Push Press
10 Burpees over the bar

M – 75 lbs.
W – 55 lbs.

*In teams of (2)
*Alternate reps as you see fit

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