WOD 10/17/19
WOD 10/17/19

Dead Lift Week 2: 3 x 3   70%x3 reps 80%x3 reps 90%x3 reps   Then:   40-20-10-5 reps of:   Wall Balls (20/15) Box Jumps (24/20) Toes to Bar   Post Loads and Times to Zen and Comments:    

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WOD 10/12/19
WOD 10/12/19

CrossFit Open WOD 20.1   10 rounds for time of:   8 ground-to-overheads, 95/65 10 bar-facing burpees   Time cap: 15 minutes   ……..Ground to Over Head can be a Clean & Jerk or a Snatch.     Post Scores to Comments, ZEN, and Games Site if you are registered.  

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WOD 10/10/19
WOD 10/10/19

Deadlift 3×5 @ 65%x5 , 75%x5, 85%x5 (all percentages are based off of 90% of 1RM)   Then:   15 Min AMRAP of:   30 Lunges (Unweighted, forward only, in place or walking) 20 Alternating DB Power Snatch (50#/35#) 10 DB Step UPs (24/20) (50#/35# – only one DB)   Post Loads and Times to

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WOD 10/3/19
WOD 10/3/19

Test 1RM Dead Lift:   Then:   For Time:   400 meter run   Then:   21 -15 – 9 reps of: Wall Balls Box Jumps Sumo Deadlift Highpull (75/53) Push Press (75/53)   Then:   400 meter run   Post Loads and time to ZEN and COmments:  

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WOD 9/26/19
WOD 9/26/19

Over Head Squat 3-3-3   Then:   5 Rounds of:   21 Double Unders 15 KB Swings 53/35 9 Over Head Squats 95/63   Post Loads and Times to ZEN and Comments:  

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WOD 9/19/19
WOD 9/19/19

DeadLift 2-2-2   Then:   3 Rounds of:   50 Air Squats 25 Cal on Bike (20 for the ladies) 15 Dips 12 DeadLifts (255/173)   Post Loads and Times to ZEN and Comments:   (Ski or Row ONLY if all Bikes are Occupied)  

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WOD 9/14/19
WOD 9/14/19

Front Squat   3-3-3   Then   15 Min AMRAP   10 Hang Squat Cleans (115/83) 20 Pushups 10 Pullups   Post Loads and Times to ZEN and Comments:  

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WOD 9/12/19
WOD 9/12/19

Press 5-5-5   Then:   5 Rounds of:   10 DB Push Press (50/35) 10 Med Ball Cleans (20/14) 10 Burpee Over Ball   Post Loads and Times to ZEN and Comments:  

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WOD 9/5/19
WOD 9/5/19

Dead Lift   3-3-3   Then   15 Min Running Clock:   800 Meter run   Then:   With Remaining time complete the following or get as far as possible.   6 Deadlifts 225/153 6 Burpee Box Jumps   9 Deadlifts 9 Burpee Box Jumps   12 Dead Lifts 12 Burpee Box Jumps   15

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WOD 8/29/19
WOD 8/29/19

Back Squat 3-3-3   Then:   21 Power Snatch (135/93) 12 Pullups 400 Meter Run   21 Back Squat (135/93) 12 Pullups 400 Meter Run   21 Jerks (shoulder to OverHead 135/93) 12 Pullups 400 Meter Run   Post Loads and Times to ZEN and Comments:

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WOD 8/24/19
WOD 8/24/19

Push Press   3-3-3   Then:   21-18-15-12-9-6-3-1 reps of:   Power Clean (95/63) Push Press (95/63) Box Jumps   Post Loads and Times to ZEN and Comments:  

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WOD 8/22/19
WOD 8/22/19

Hang Squat Clean 2-2-2   Then:   5 Rounds of:   15 Deadlifts (135/95) 12 Hang Power Cleans (135/95) 9 Burpees Over Bar   Post Loads and Times to ZEN and Comments:  

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