WOD 9.30.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

100 Kettlebell Swings

*Every time you put the KB down, perform 100 M front rack walk w/KB

-Rest 2 Min-

800 Meter Waiters Carry with KB

*Every time you put the KB down, perform 10 KBS

WOD 9.27.19 “Hot Mess”

Warrior’s Path CrossFit – CrossFit

Tempo Overhead Squats

3 Sets of 1

Tempo: 5 Seconds Down, 2 Seconds Pause

Pausing Overhead Squat

3 Sets of 1

Pause: 2 Seconds in Bottom

Metcon (Time)

“Hot Mess”

2 Rounds:

25 Overhead Squats

(RX 115/85) (Alt 75/55) (GPP 45/35)

Then;

35/25 Calorie Assault Bike -OR-

40/30 Calorie Row
OHS are taken from the floor.

No dropping barbells off your back!

WOD 9.26.19 “KPT B-Day WOD” (Repeat WOD 9.26.18)

Warrior’s Path CrossFit – CrossFit

QOD (Quote Of The Day)

“What you lack in talent can be made up with desire, hustle, and giving 110 percent all the time.”

– Don Zimmer

Metcon (Weight)

Build to a Heavy Complex:

Power Clean + Front Squat + Push Jerk

RX: “Wise Men” (3 Rounds for reps)

AMRAP 3:

Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:

Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:

Macho Man (185/135)
1 Macho Man Complex:

3 Power Cleans, 3 Front Squats, 3 Push Jerks

Internal Motivation

You probably have not noticed, the last few weeks have been pretty tough, leaving us a little more sore than we typically feel…  AND there’s been a sprinkle of repeat workouts too.

This was intentional for the purpose of finding that grit when push comes to shove. That’s the mental game needed sometimes in our sport. The state of mind where you somehow find the internal motivation to push yourself to your limits.

At times, finding that limit can feel terrible and even scary, but you come out the other side mentally stronger, confident and more physically capable. We are consistantly growing mentally and physically. Which is also the reason to sometimes repeat workouts.

It helps to have a baseline for yourself and try to improve upon your own baseline by becoming stronger (even 1 pound stronger than last time) or faster (even 1 second faster than last time) or complete more reps (even 1 more rep than last time).

This is how we measure progress. We also need to understand that sometimes we are not stronger or faster or better than last time. It is ok! We learn from it and move on, which also requires humility and a bit of compassion for ourselves.

So as we are about to head into October (open season) we will begin to back off intensity a little bit, on some days with the intention of giving our all on competition days. (If you are not into the competition aspect it is fine!!) Remember we are competing for ourselves, with ourselves.

At the end of the day, it truly is about your WHY and what you intend to get out of the program. Sometimes just showing up is half the battle – I get it. 

See you at the box!

WOD 9.25.19 “Dead and Company”

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

Buy In: 1 Mile Run*

21-15-9

Deadlifts (225/155)

Box Jump Overs (24″/20″)

Toes to Bar

Cash Out: 1 Mile Run*
*1K Row

WOD 9.24.19 “Charlie Horse”

Warrior’s Path CrossFit – CrossFit

P1: Metcon (Time)

“Charlie Horse” Part #1

For Time:

10 Wallballs, 15/12 Calories

20 Wallballs, 15/12 Calories

30 Wallballs, 15/12 Calories

40 Wallballs, 15/12 Calories

50 Wallballs, 15/12 Calories
GPP=

10 WB, 10 cals

15 WB, 10 cals

20 WB, 10 cals

25 WB, 10 cals

30 WB, 10 cals

P2: Metcon (Time)

“Charlie Horse” Part #2

(Begin at 15:00)

3 Rounds:

35 Med Ball/ Ab Mat Sit-ups

5 Wall Climbs

100′ Dumbbell Front Rack Walking Lunge (50’s/35’s)
GPP=

35 Ab Mat Sit Ups

5 Wall Climbs

100′ Walking Lunges

P3: Metcon (Time)

“Charlie Horse” Part #3

(Begin at 35:00)

For Time:

50 Double Unders

200 Meter Farmers Carry
GPP=

75 Singles

WOD 9.21.19 “Runaway Train”

Warrior’s Path CrossFit – CrossFit

Metcon (Weight)

“Beast Builder”

Min 1: 7 Hang Squat Cleans + 1 Push Jerk

Min 2: 6 Hang Squat Cleans + 2 Push Jerks

Min 3: 5 Hang Squat Cleans + 3 Push Jerks

Min 4: 4 Hang Squat Cleans + 4 Push Jerks

Min 5: 3 Hang Squat Cleans + 5 Push Jerks

Min 6: 2 Hang Squat Cleans + 6 Push Jerks

Min 7: 1 Hang Squat Clean + 7 Push Jerks
“Beast Builder”

Performed on 7/26

Aim to increase weight

2% – 5%

RX: Metcon (Time)

Teams of 3 (Cap 30 Min)

400 Meter Team Run

21 Clean and Jerks 65/55/35

21 Clean and Jerks 95/75/45

21 Clean and Jerks 115/95/55

21 Clean and Jerks 95/75/45

21 Clean and Jerks 65/55/35

400 Meter Team Run
Run together

Split C&J as desired

WOD 9.20.19 “Fish Out of Water” (Repeat WOD 7.9.19)

Warrior’s Path CrossFit – CrossFit

RX: Metcon (Time)

2K Row

Directly into 10 Rounds of

2 Power Cleans (155/105)

4 Burpees over barbell

6 Alternating pistols

GPP: Metcon (Time)

1K Row

Directly into 10 Rounds of

2 Power Cleans

4 Burpees over barbell

6 Air Squats