Double

Wednesday, October 23 2019

WOD: 6 rounds untimed - :20 hollow hold from bar or rings, 20 walking lunge steps , 15 Dragonflies

WOD 2: 20 rounds of :10 on assault bike - :50 active pedal

Recovery: 50 banded face pulls


Presses and Pull-Ups

Tuesday, October 22 2019

WOD: WOD:5 3-minute rounds of: 20 push presses 50/35 Max-rep weighted pull-ups Rest 2 minutes between rounds. Each round, decrease weight on the pull-up. 50-40-30-20-10-lb. weighted pull-ups 25-20-15-10-5-lb. weighted pull-ups

Strength: 3x5 Reverse Grip Bench Press - loading up to the individual

Recovery: 50 laying on side rear delt raises


16 Minutes

Monday, October 21 2019

WOD: 16 min EMOM: Minute 1: 5 high box jumps, Min 2: 10 straight leg raises hanging from pull up bar, Min 3: 20 - double kb front rack lunge back steps, Minute 4: Unbroken set of double unders or 20 or practice

Strength: Work up to 12 Rep Goblet squat or double kb front squat

Recovery: 50 calf raises w/ knees bent on power rack


21-15-9

Sunday, October 20 2019

WOD: 21-15-9 OH Squat 95/65, Wall ball, calorie row

Strength: 4x20 hip extension on GHD or on 45 degree hip extension

Recovery: coaches choice


CrossFit Open Workout 20.2

Saturday, October 19 2019

Today is the second week of the OPEN! Come in at 9am to conquer 20.2! It's still not too late to join for some FUN and PRIZES!

WOD: Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters + 6 toes-to-bars + 24 double-unders || Rx: ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells​ || Scaled: ♀ 20-lb. DBs, hanging knee-raises, single-unders ♂ 35-lb. DBs, hanging knee-raises, single-unders ||


One Hundred Cals

Friday, October 18 2019

WOD: 100 calories on ski erg, bike erg or rower

Strength: Work up to max Press + Push Press + Push Jerk

Accessory: 3x12 kb skull crushers (for extra challenge try holding onto the “fat” portion of the kb instead of the handle


The Final Countdown

Thursday, October 17 2019

WOD: 10-9-8-7-6-5-4-3-2-1, double kb front squat 53/35, Strict Pull ups

Strength: 6x3 Conventional Deadlift @ 70% of 1RM Deadlift

Recovery: 50 unweighted lunge steps


In Each Hand

Wednesday, October 16 2019

WOD: 4 rounds NFT: 4 turkish get ups (2 each hand), 6 one leg squats (best possible squats), 4 broad jumps(scale jumps by jumping onto crash mats, or standing on box and “fall” onto crash mat)

Strength: 8x5 Box Jumps from seated position

Recovery: 1k row


Arm Work

Tuesday, October 15 2019

WOD: 4 rounds- 10 Push up, 8 Feet elevated ring row, 6 bent over barbell rows, 4 V ups w/ :30 hollow rock hold after each v- up

Strength: 10x2 Push Press @ 80%

Accessory: 2x20 db roll back extensions

Recovery: 1x50 banded face pulls w/ pull apart at face


Thruster Time

Monday, October 14 2019

WOD: 21-15-9 Wall ball, Assault bike calories, double db deadlift 50/35

Strength: Work up to a 1 Rep max Thruster

Recovery: 50 unweighted lunge steps