Oct 31, 2019

11-1-2019

WOD
20.4
30 Box Jumps 24/20
15 Clean & Jerks 95/65
30 Box Jumps
15 Clean & Jerks 135/85
30 Box Jumps
10 Clean & Jerks 185/115
30 Single Leg Squats
10 Clean & Jerks 225/145
30 Single Leg Squats
5 Clean & Jerks 275/175
30 Single Leg Squats
5 Clean & Jerks 315/205

20 min cap

Oct 30, 2019

10-31-19
🦇 Happy Halloween 🎃
Don't forget your costume!

Thursday
Challenge: On the 2:00 x 5 Sets:
9 Overhead Squats (115/85)
6 CTB Pull-Ups
1-3 Bar Muscle-Ups
Take OHS barbell from the floor.

WOD
"Tri Sprint Intervals V2"
3 Rounds:
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row
Rest 4 Minutes Between Rounds
Wednesday
Challenge:
Deadlift E2MOM
10,8,6,4,2
Build to feel good heavy 2

WOD
500m row buy-in
21-15-9
Sumo DL (70% of challenge)
T2B
Wall balls (20/14)

Oct 28, 2019

10-29-19
Tuesday
Challenge:
Push Jerk
On the 2:00 x 5 Sets:
3 Push Jerks

Barbell taken from the rack.
Aim is to build to a moderate load, but not a heavy.

WOD
"Bruiser"
12' AMRAP:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders

Oct 27, 2019

10-28-19
Monday
Challenge: Front Squats
5 Sets, resting as needed between:
1 Pausing Front Squat*
1 Front Squat
*(3) Pauses:
- 1s at Parallel
- 1s at Bottom
- 1s at Parallel

WOD

18 min AMRAP
9 Front Squats (115/85)
7 Burpee Box Jump Overs (24"/20")
5 Bar Muscle-Ups
200m Slam ball Run (60/35)

Oct 24, 2019

10-25-19
Friday
WOD
For time:
21 deadlifts,  (225/155)
21 handstand push-ups
15 deadlifts, (225/155)
15 handstand push-ups
9 deadlifts, (225/155)
9 handstand push-ups
21 deadlifts, (315/205)
50-ft. handstand walk
15 deadlifts, (315/205)
50-ft. handstand walk
9 deadlifts, (315/205)
50-ft. handstand walk

Time cap: 9 min.

Oct 23, 2019

10-24-19
Thursday
Challenge: 3-4 sets of:
5-7 Reverse Snow Angels
30 second Hollow Hold

WOD
3 Rounds For Time
Accumulate 30 second Superman hold
20 Single Kettlebell Front Rack Walking Lunges (53/35)
10 Alternating Kettlebell Snatches(53/35)

Oct 22, 2019

10-23-19
Wednesday
WOD
"Jack in the Box"
For Time:
1000 Meter Row
75/50 Calorie Bike
25 CTB Pull-Ups
25 Burpee Box Jump Overs (30"/24")
25 CTB Pull-Ups
75/50 Calorie Bike
1000 Meter Row
Tuesday
Challenge: On the 2:00 x 5 Sets:
50' Handstand Walk Practice
3 Hang Power Cleans
Aim is to build to a heavy triple over the five rounds.

WOD

"BlooDThirsty"
AMRAP 12:
12/9 Calorie Assault Bike
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
9 Strict HSPU

Oct 21, 2019

Monday
Challenge: 4 attempts at finding max strict handstand push-ups.

WOD
"Bear Crawl"
For Time:
400m Run
9 Power Snatches
800m Run
15 Overhead Squats
400m Run
9 Squat Snatches

Weight (205/145)

Oct 17, 2019

10-18-19
Friday
Crossfit Open 20.2
WOD
20 Minute AMRAP
4 Dumbbell Thrusters (50/35’s)
6 Toes to Bar
24 Double Unders

Scaled
20 minutes AMRAP
4 Dumbbell Thrusters (35/20’s)
6 Hanging Knee-raises
24 Single Unders
Thursday
Challenge: 5x5
Floor press
Weighted Lunge/leg

WOD
40-20-10
Wallballs
Kettlebell Swings (53/35)

Oct 15, 2019

10-16-19
Wednesday
WOD
3 Rounds (18:00 total):
AMRAP 2:
30-40% of your Max Strict HSPU
12 CTB Pull-Ups
Max Calorie Assault Bike
... Rest 1:00
In a 2:00 Window
30-40% of your Max Strict HSPU
12 Box Jump Overs (24"/20")
Max Calorie Row
... Rest 1:00

Oct 14, 2019

10-15-19
Tuesday
Challenge:
Box Squat
7 Sets of 3 Squats
* Set height to just below parallel.
* 1 sec full stop at bottom.
Rest as needed (1-2 minutes) between sets.

WOD
3 Rounds:
15 Deadlifts (205/145)
20 Dumbell Front Squats (50's/35's)
200m Run
Monday
Challenge: Tabata Bike or Row for max calories.

WOD
For Time
5 rounds
30 Double Unders
15 Thrusters (75/55)

Oct 12, 2019

10-12-19
Saturday
Challenge:
Pausing Front Squat
On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat
Build to a moderate, but not a max effort.

WOD
"Mind Control"
7 Rounds:
7 Toes to Bar
7 Front Squats
200 Meter Run
Pounds - 135/95

Oct 10, 2019

10-11-19
Friday
"Open 20.1"
10 Rounds:
8 Ground to Overhead (95/65)
10 Bar-Facing Burpees
*15:00 Time Cap

Pre WOD really get warm, stay smooth on the Burpees and remember slow is smooth and smooth is fast.

Oct 9, 2019

10-10-19
Thursday
Challenge: 3-4 Sets of:
8 Pull-up Negatives
10 Weighted Push-ups
8 Single Arm Bent Row/side

WOD
For Time
25-20-15
Wall ball(20-14)
Ring Dips

Oct 8, 2019

10-9-19
Wednesday
WOD
20 min EMOM (4 Rounds):
Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)
Minute 2: 15/12 Calorie Row
Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (50/35)
Minute 4: Handstand Walk Practice
Minute 5: 12/9 Calorie Bike

Oct 7, 2019

10-8-19
Challenge: 5 Sets of 1
Tempo Deadlift: 6 Seconds Up, 6 Seconds Down
Build to a moderate, and not to exceed 55%. Rest as needed between sets.

WOD
"Breakfast Club"
5 Rounds of AMRAP 1:30:
25 Double Unders
9 Deadlifts (225/155)
25 Double Unders
Max Strict HSPU in Time Remaining

Rest 30 Seconds Between Rounds
Monday
Challenge:Back Squat
5 Repetitions
4 Repetitions
3 Repetitions
1 Repetition
1 Repetition
1 Repetition
Aim here is to keep the rest to 2:00 or less, as we build to moderate loads. Not to exceed 90% on the final rep of the squat.

WOD
"Rug Mouse"
20 Minute Assault Bike*
*On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Chest to Bar Pull-ups
8 Burpee Box Jump Overs (24/20)
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)

L1-
20 min Row*
*On the 0:00, 4:00, 8:00, 12:00 and 16:00:
8 Ring Rows
8 Burpees onto a 45# plate
50’ Single Dumbbell front rack walking Lunge

Score for both as distance traveled on either bike or rower.

Oct 3, 2019

10-4-19
Friday
On the Minute x 10:
8-10 Barbell-Facing Burpees

WOD
"BFF"
AMRAP 20:
100 Double Unders
50 Wallballs (20/14)
40 Calorie Row
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar
10 Bar Muscle-ups
Thursday
Challenge: 4x10 Deadlift

WOD
For Time
50 Kettlebell Swings
40 Double Unders
30 Tuck ups
20 Deadlifts (225/155)
10 Strict Low Ring Muscle-up

Oct 1, 2019

10-2-19
Wednesday
Challenge: On the 1:30 x 6:
1 Pausing Front Squat
1 Front Squat

WOD
"Miracle-Gro"
5 Rounds:
200 Meter Run
20/15 Calorie Assault Bike
15 Strict Handstand Push-ups