CrossFit & Sweat WODs Thurs Sept 19th 2019

Next workshop will be running for CrossFiters! Can’t wait! Register by clicking the photo.


A.) 20min. Front Squat Superset
Front Squat 5 reps
8 reps each leg Single Leg Deadlift (rear foot elevated)
*This is very different than what we did last week!

Video Instruction:

Rest 2min. and start back at the top.  Shoot for 4-5 Sets. Build in weight as much as possible with solid form on each.

B.) 5 Rounds:
20 Cal Row or Bike 25/20 cal or 300m Run
15 Wall Balls (20/14lb)
10 KB Burpee Deadlifts 70/53s


Cool Down:

Walk & Jog 400m

2 min each side: Couch stretch, use an ab mat under your knee and the wall. Back knee as close to the wall as possible and keep a tight core.


4 Rounds:
25 Burpees
Max Alt. DB Lunges 45/30s
Max Double Unders
Max DB Deadlifts 70/50s
Max Sit-Ups (anchored)

(Rest 2min.)
Each round is 9min. Restart the clock each time. 36min. total.


Categories: WOD