Monday's WODs...

September 29, 2019

Look at all those C&J PRs today!! Awesome job everyone!! You guys are all getting so strong with our strength programming!


Here are your Monday WODs...


Monday Sept. 30, 2019


CrossFit (6am/7am/9am/12:15pm/5:30pm)



3 Rounds:

30 seconds jump rope

10 Single arm strict press per arm

10 Empty Bar Good mornings

10 Empty Bar Back Squat




Three sets of:

Back Squat x Max Reps @ Saturday’s 1-RM Front Squat Weight (if you didn’t perform a 1RM on Saturday, you can use this time to either establish your 1RM, or do the above sets of back squats at your previously established 1RM front squat




2 Rounds of:

400m Run

10 KB Snatches (right arm) 35/53

10 KB Snatches (left arm) 35/53




2 rounds of:

400m Row

10 KB Single arm thrusters (right arm) 35/53

10 KB Thrusters (left arm) 35/53


Goal = sub 15 minutes

Cap = 20 minutes



Endurance WOD (6:30pm)


3 Rounds of:

500m Run

15 Burpee Box Jumps


2 Rounds of:

500m Row

15 OH Lunges, R/L = 1 (25/35# plate)


1 Round of:

500m Bike

15 Push-up Shoulder Taps


*WHO WANTS AN EXTRA CHALLENGE?? Instead of the Push-up shoulder taps, perform HSPU Shoulder taps instead!



On-Ramp (7:30pm)




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