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:
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.
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
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:
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:
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)
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:
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:
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
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:
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:
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: