SweatCon 9/20/2018

District CrossFit, Patriot CrossFit, Potomac CrossFit – Sweatcon

Metcon (AMRAP – Reps)

10 minutes, AMRAP:

Run 1 mile

AMRAP Wall Balls

Metcon (AMRAP – Reps)

10 minutes, AMRAP

Row 1500

AMRAP Burpee Box Jumps

Metcon (AMRAP – Reps)

5 minutes AMRAP:

Bike 40 Calories

AMRAP Pullups

SweatCon 9/19/2018

District CrossFit, Patriot CrossFit, Potomac CrossFit – Sweatcon

Metcon (AMRAP – Reps)

4 rounds,

1:00 AMRAP

15 Wall Balls

AMRAP Burpees

…rest 30 seconds…

1:00 AMRAP

20 KB Swings

AMRAP Pullups

…rest 30 seconds…

1:00 AMRAP

25 Box Jumps

AMRAP Double Unders

…rest 30 seconds…

Metcon (AMRAP – Reps)

5 minutes AMRAP:

Row 700m

AMRAP Pushups

Metcon (AMRAP – Reps)

5 minutes AMRAP:

5 Weighted Situps

5 Weighted Russian Twists

10 Hollow Rocks

SweatCon 9/13/2018

District CrossFit, Patriot CrossFit, Potomac CrossFit – Sweatcon

Metcon (AMRAP – Reps)

3:00 AMRAP

Row 500m

AMRAP Burpees over the Erg

…rest 1 minute…

Metcon (AMRAP – Reps)

3:00 AMRAP

Bike 30/20 Calories

AMRAP Wall Balls

…rest 1 minute…

Metcon (AMRAP – Reps)

3:00 AMRAP

Run 400m

AMRAP KB Swings

…rest 1 minute…

Metcon (AMRAP – Reps)

The Kick

5 minutes AMRAP:

Cindy

SweatCon 9/12/2018

District CrossFit, Patriot CrossFit, Potomac CrossFit – Sweatcon

Metcon (AMRAP – Reps)

2:00 AMRAP

10 Ring Rows

10 Burpees

…rest 45 seconds…

2:00 AMRAP

20 Air Squats

20 KB Swings

…rest 45 seconds…

2:00 AMRAP

30 DB Push Pres

30 Double Unders

…rest 45 seconds…

Metcon (AMRAP – Reps)

5 minutes AMRAP:

Run 800m

Max DB Thrusters

SweatCon 9/9/2018

District CrossFit, Patriot CrossFit, Potomac CrossFit – Sweatcon

Metcon (AMRAP – Reps)

The Grind

3 rounds,

2:00 AMRAP

7 Pullups

14 Pushups

…rest 45 seconds…

2:00 AMRAP

21 Calorie Row

28 KB Swings

…rest 45 seconds…

2:00 AMRAP

35 Air Squats

42 Double Unders

…rest 45 seconds…

Metcon (AMRAP – Reps)

Bike 50/35 Calories

Max Burpees

Saturday September 8, 2018

Patriot CrossFit – WOD

MetCon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 30:

200m Run

100 Double Unders

200m Run

100 Deadlifts 225/155

200m Run

100 Over the Bar Burpees

200m Run

100 Cal Bike
*One partner works while the other rests

*Split the work however you like

*Run together

SweatCon 9/7/2018

District CrossFit, Patriot CrossFit, Potomac CrossFit – Sweatcon

Metcon (AMRAP – Reps)

The Grind

5 rounds,

1:00 AMRAP

15 Wall Balls

AMRAP Burpees

…rest 30 seconds…

1:00 AMRAP

15 DB Thrusters

AMRAP Pullups

…rest 30 seconds…

1:00 AMRAP

15 Calorie Row

AMRAP Double Unders

…rest 30 seconds…

Metcon (AMRAP – Reps)

5 minutes AMRAP:

Row 700m

AMRAP Box Pushes

SweatCon 9/6/2018

District CrossFit, Patriot CrossFit, Potomac CrossFit – Sweatcon

Metcon (AMRAP – Reps)

5 rounds, :45 work :15 rest

Run 150 (rest remainder)

DB Thrusters

Burpee Box Jumps

KB Swings

Row for Calories

Metcon (AMRAP – Reps)

The Kick

6 minutes AMRAP:

Run 800m

AMRAP Pullups

Metcon (AMRAP – Reps)

The Finishline

4 Minutes:

Tabata Hollow Holds

SweatCon 9/2/2018

Patriot CrossFit, Potomac CrossFit – Sweatcon

Metcon (AMRAP – Reps)

Progress Report – 3 MIN

Run 200m

AMRAP Burpees

Metcon (AMRAP – Rounds)

Core 101 – 6 MIN AMRAP

30 Sit-ups

20 Pushups

10 Pullups

Metcon (AMRAP – Reps)

MetCon 101 – 9 MIN 45/15

Max Goblet Squat

Max Dips

KB Thrusters

Metcon (AMRAP – Rounds)

MetCon 102 – 6 MIN AMRAP

10 Box Jumps

20 American KB Swings

Metcon (AMRAP – Reps)

MetCon 103 – 9 MIN 45/15

KB Sumo DL High Pull

Goblet Lunges

Burpee Pullups

SweatCon 9/1/2018

WARM UP – 6 MIN 20/10

Lunges
Jumping Jacks
High Knees
Inchworms

PROGRESS REPORT (PR) – 3 MIN

Single-Arm KB Thrusters

CORE 101 – 6 MIN 20/10

V-Ups
Med-Ball Twist

METCON 101 – 12 MIN 40/20

DUs/SUs
Goblet Squats
Sprawl Tuck Jumps

METCON 102 – 12 MIN AMRAP

24 Reverse Lunges
16 American KBS
8 Pull Ups
125 M Row

 

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