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Welcome to September! This month, we honor individuals who lost their lives in the line of duty.


MONTAG 23.09.2024


CROSSFIT


WORKOUT

For time:

50 deadlifts (29/43 kg)

50 sumo deadlift high pulls

– Every minute including the start, complete 7 knees-to-elbows.


SKILL WORK

Pre-workout:

Every 2:00 for 5 sets:

3 sumo deadlift

2 sumo deadlift + shrug

1 sumo deadlift high pull

– Build in load if the technique is sound.



DIENSTAG 24.09.2024


CROSSFIT


WORKOUT

5 rounds for time:

400-m run

15 overhead squats 29/43 kg)


SKILL WORK

Pre-workout:

Every 2:00 for 5 sets:

3 snatches



MITTWOCH 25.09.2024


CROSSFIT


WORKOUT - HEAVY DAY

Every 4:00 for 5 sets:

40 air squats

4 shoulder presses



DONNERSTAG 26.09.2024


CROSSFIT


WORKOUT

AMRAP 15:

Double-KB front-rack carry (50 m) (16/24 kg)

10 burpees to target (31 cm)


SKILL WORK

Post-workout:

4 sets:

6 alternating Turkish get-ups

– Rest 1:00 between sets.

– Use a single kettlebell or dumbbell.



FREITAG 27.09.2024


CROSSFIT


WORKOUT

For time:

3,000-m row


*If rowing is not an option, substitute the same distance but with skiing.


SKILL WORK

Post-workout

2 sets:

1:00 plank hold

50 Russian twists



SAMSTAG 28.09.2024


STRENGTH:

For load:

Shoulder press

1-1-1-1-1-1-1

– The final set should be the heaviest.


SKILL WORK:

EMOM 6:

0:30 Double Unders

0:30 5-8 kipping unbroken T2B


WORKOUT - PARTNER BADGER

3 rounds for time with a partner:

30 squat cleans (29/43 kg)

30 pull-ups

800-m run

– Athletes run together and break up the cleans and pull-ups as needed.



SONNTAG 29.09.2024


FREE GYM!

Welcome to September! This month, we honor individuals who lost their lives in the line of duty.


MONTAG 16.09.2024


CROSSFIT


WORKOUT

For time:

30 DB devils presses (15/22.5 kg)

50 DB step-ups (30cm)*

– Use 2 dumbbells.


*Stack heavy bumper plates to create a 30cm target


SKILL WORK

Pre-workout:

On a 10:00 clock:

Kipping pull-up or chest-to-bar skill work



DIENSTAG 17.09.2024


CROSSFIT


WORKOUT - JT

21-15-9 reps for time of:

Handstand push-ups

Ring dips

Push-ups



MITTWOCH 18.09.2024


CROSSFIT


WORKOUT

5 rounds for distance:

:20 row

– Rest :40.

:30 row

– Rest :30.

:40 row

– Rest :20.

:50 row

– Rest :10.

1:00 row

– Rest 1:00.


*If rowing is not an option, substitute the same interval times but with a bike, run, or ski.



DONNERSTAG 19.09.2024


CROSSFIT


WORKOUT

10 rounds for time:

12 KB swings (16/24 kg)

30 double-unders

– 15:00 time cap.


SKILL WORK

Pre-workout:

3 sets for completion:

5-10 strict toes-to-bars



FREITAG 20.09.2024


CROSSFIT


WORKOUT

RX

AMRAP 12:

3-6-9-12… etc.

AbMat sit-ups

Push jerks (34/52 kg)


STRENGTH WORK

Pre-workout:

Every 2:00 for 5 sets:

1 shoulder press

3 push jerks

– Build in load if the technique is sound.



SAMSTAG 21.09.2024


STRENGTH:

For load:

Shoulder press

3-3-3-3-3+

– Max reps on the last set.


SKILL WORK:

EMOM 6:

0:30 3-8 (strict) Pull ups

0:30 3-8 (strict) T2B


WORKOUT - WYK

RX

5 rounds for time with a Partner:

5 front squats (70/102 kg)

5 rope climbs (4.6 m)

400-m run with a plate (10/20 kg)

– 30:00 time cap.



SONNTAG 22.09.2024


FREE GYM!

Welcome to September! This month, we honor individuals who lost their lives in the line of duty.


MONTAG 09.09.2024


CROSSFIT


WORKOUT - Why Though?

9-12-15-18-21 reps for time of:

Suitcase KB reverse lunges (24/32 kg)

Kipping chest-to-bar pull-ups

Burpee box jumps (61/76 cm)

– Use one kettlebell.



DIENSTAG 10.09.2024


CROSSFIT


WORKOUT - Strategy Is For Squares

6 sets:

On a 1:30 clock:

:45 max-calorie row

:15 transition

:30 toes-to-bars

– Rest 3:00 between intervals.



MITTWOCH 11.09.2024


CROSSFIT


WORKOUT - Hold Please...

4 rounds for time:

150 m run

:30 accumulated dead hang hold

150 m run

:30 accumulated handstand hold

150 m run*

:30 accumulated ring support hold


*sub with 10/15 cal. row/ski/bike



DONNERSTAG 12.09.2024


WORKOUT

On a 15:00 clock:

50 bar-facing burpees

50 wall-ball shots (6/9 kg) (2.7/3 m)

800-m run

Max-reps hang squat cleans in the remaining time (56/84 kg)



FREITAG 13.08.2024


CROSSFIT

WORKOUT - HEAVY DAY

PUSHY GWEN

15-12-9 reps for load:

Push press


STRENGTH WORK

Pre-workout

3 sets:

7 push presses

– Build to workout weight or slightly over.



SAMSTAG 14.09.2024


STRENGTH:

Shoulder press

5-5-5-5-5+

– Max reps on the last set.


SKILL WORK:

EMOM 10:

0:30 double unders

0:30 rest



WORKOUT - ALEXANDER

5 rounds for time with a partner:

31 back squats (43/61 kg)

12 power cleans



SONNTAG 15.09.2024


FREE GYM!

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