WOD 10.8.19 “Max Capacity”

Warrior’s Path CrossFit – CrossFit

Metcon (3 Rounds for reps)

3 Rounds:

15/12 Calorie Row

10 Chest to Bar Pull-ups

10 OH Med Ball Sit Ups

Directly Into A Max Unbroken Set of Wall Balls

Rest 2 Minutes

WOD 10.7.19 (Repeat 10.11.18)

Warrior’s Path CrossFit – CrossFit

P1: Zercher Squat

P2: Metcon (Time)

21-15-9

400 M Run

Front Squat
RX+ (155/115)

RX (135/105)

GPP (mod/heavy)

*must be cleaned from the floor*

WOD 10.5.19 “Three’s Company”

Warrior’s Path CrossFit – CrossFit

Metcon (3 Rounds for reps)

In Teams of 3:

(split work as desired)

AMRAP 7:

Bench Press (95/65)

… Rest 3 Minutes

AMRAP 7:

Deadlifts (135/95)

… Rest 3 Minutes

AMRAP 5:

Bar Facing Burpee Jump Over

Team 1 & 2 start at Bench Press

Team 3 & 4 start at Deadlift

*2 barbells per team

(1 for bench, 1 for deads)

*change weights accordingly if needed

*burpees are done in an indian line – one person faces the barbell, performs burpee and jump, hop or step over barbell then goes to back of team line.

WOD 10.4.19 “San Francisco Crippler”

Warrior’s Path CrossFit – CrossFit

RX: San Francisco Crippler (Time)

30 Back Squats

1 Mile Run

RX+ 225/135

RX 205/115

Alt: San Francisco Crippler – Scaled (Time)

3 Rounds For Time:

15 Back Squats

400 M. Run

WOD 10.3.19 “Belly Up”

Warrior’s Path CrossFit – CrossFit

Metcon (3 Rounds for reps)

On A Running Clock 0:00 – 30:00

Every 5 Minutes Perform

20 Handstand Push Ups

40 Dumbbell Power Snatches (50/35)

In Time Remaining: Max Handstand Push-ups

(Rest 5 Min)

*During 3 Rest Periods, Accumulate 75 Hollow Rocks
RX = HSPU

Alt = Feet on a box

GPP = HRPU

WOD 10.2.19 “Hurricane Season”

Warrior’s Path CrossFit – CrossFit

Metcon (4 Rounds for reps)

From 0 – 2:00

9 Power Cleans (115/85)

9 Front Squats (115/85)

9 Push Jerks (115/85)

Time Remaining: A, B or C

A) Max Ring Muscle-ups

B) Max Ring Muscle-up transitions

C) Max Ring Dips

… Rest :30 Seconds

From 2:30 – 4:30

7 Power Cleans (135/95)

7 Front Squats (135/95)

7 Push Jerks (135/95)

Time Remaining: A, B or C

… Rest :30 Seconds

From 5 – 7:00

5 Power Cleans (155/105)

5 Front Squats (155/105)

5 Push Jerks (155/105)

Time Remaining: A, B or C

… Rest :30 Seconds

From 7:30 – 9:30

3 Power Cleans (185/135)

3 Front Squats (185/135)

3 Push Jerks (185/135)

Time Remaining: A, B or C


WOD 10.1.19 “Snatch & Go”

Warrior’s Path CrossFit – CrossFit

Power Snatch Technique Drills

On the 1:30 x 5 Sets:

1 Hang Snatch High Pull

1 Hang Power Snatch

1 Hang Snatch High Pull

1 Hang Power Snatch

Metcon (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Hang Power Snatch (75/55)

1 Minute Assault Bike Calories

1 Minute Rest

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!