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Category: Uncategorized


WOD 9/17/19

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16th September

Fitness and Performance

 

1. 14 min E2MOM
8-Back squat add 7.5-12.5lbs over last week

2. 21-15-9
Cal bike
Thrusters 75/55
Pullups


WOD 9/16/19

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15th September

Fitness and Performance

1. Partner WOD
Leapfrog movements
24 min AMRAP
100m run
10-Power Snatch 95/65(fitness can do kb swings)
15-Situps
40-Double unders
10-Bench Press(use a weight both partners can do unbroken)


WOD 9/13/19

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12th September

Fitness and Performance

 

1. Push Press
5×5

2. For time
15-Stone over shoulder 100/75
400m Run
40-Walking Lunges 50s/35s
400m Run
30-KB Swings 53/35
400m run
2-Rope Climb
400m Run
25-box jump overs or step overs
200m Run


WOD 9/12/19

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11th September

Fitness and Performance

 

Partner WOD
Leapfrog Rounds
20 min AMRAP
7-Burpees
10/7-Cal Bike
20-Double under


WOD 9/11/19

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10th September

9/11 WOD

For Time(45 min cap)

2001 meter Row or Run or Ski
11-Box Jumps (36/24 in)
11-Thrusters (125/85 lb)
11-Chest-to-Bar Pull-Ups
11-Power Cleans (175/115 lb)
11-Handstand Push-Ups
11-Kettlebell Swings (2/1.5 pood)
11-Toes-to-Bar
11-Deadlifts (170/115 lb)
11-Push Jerks (110/75 lb)
2001 meter Row or Run or Ski


WOD 9/10/19

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9th September

Fitness and Performance

 

1. 14 min E2MOM
8-Back Squat add 5-10 lbs

2. 12 Rounds for Time
100m Run
5-Pullups
10-Abmat Situps
Jenga
(After each round pull play 1 jenga block. If you cause the stack to fall you must immediately reset the stack and perform 5 burpees before continuing the workout)


WOD 9/9/19

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8th September

Still too many that owe Dues

Fitness and Performance

1. 12 min to warm up Clean and Jerk

2. 2 parts on 15 min running clock

A. For time 12 min cap
21-15-9
Thrusters 95/65
Cal Row
Burpees over Rower
(If finished before 12 min can begin work in clean and jerk. If not done at 12 min cap immediately move in to part B)

B. From 12:00-15:00
Find 1 rep max clean and jerk


WOD 9/6/19

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6th September

Fitness

1. Build to heavy 3 rep touch and go Power Clean

2. 8 min AMRAP
3-Russian KB swings
3-KB Swings
3-Goblet squat
3-Strict press
3-Push Press
3-Split Jerk
1-Rope Climb(3-beginner rope climbs)

 

Performance

 

1. Build to heavy 3 rep touch and go Power Clean

2. 8 min AMRAP
3-Hang Clean 95/65
3-Power Clean
3-Squat Clean
3-Strict press
3-Push Press
3-Split Jerk
1-Rope Climb


WOD 9/5/19

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4th September

Last day to pay dues and avoid late fee. Friday you will need to include 5 dollar late fee

 

Fitness and Performance

 

18 min AMRAP
20-Pullups
30-Situps
40-Cal Row
50-Double Unders


WOD 9/4/19

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3rd September

Only one day left to pay dues without a late fee

 

Fitness and Performance

 

1. 14 min E2MOM
10-Back squat +5-10

2. For Time
600m Run
30-Alternating DB Snatch 50/35
15-Cal Ski
400m Run
20-Alternating DB Snatch
10-Cal Ski
200m Run
10-Alternating DB Snatch
5-Cal Ski

(600m will be a lap around the block and then to the 200m mark. 400m is lap around block.).



From The Brute Blog

Brute Fitness CrossFit in Gadsden, Alabama. These featured blog posts should either get you motivated to start your fitness journey or inform you about the happenings in the fitness world.