WOD 10/18/19

WWPF Cash IN : 2k Row (switching on the minute)   42 Hang Snatch, 95/63 8 Rope Climbs, alt 50 Strict Handstand Push-ups (Partner holds HS)   30 Hang Snatch, 115/73 8 Rope Climbs, alt 50 Strict Pull-ups (partner hangs)   18 Hang Snatches, 135/83 8 Rope Climbs, alt 50 Alt Pistol (synchronized)   20.2

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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 10/16/19
WOD 10/16/19

3 Rounds – 20 min cap  1a.Bench Press: max effort @ BW/ 3/4 bw 1b Max Strict Pull-ups 1c. Max L-Sit *rest as needed between rounds   Then…   15 Min AMRAP- (Rotate on the minute every minute for a total of 5 Rounds) 1 min Max Cal Bike or Ski 1 min Max KB

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WOD 10/15/19
WOD 10/15/19

EMOM 7 Minutes 3 Hang Cleans +1 Jerk Then….. AMRAP 17 Minutes 300m Run 5 Muscle Ups 300m Run 10 Hang Squat Cleans 135/93 300m Run 10 Jerks  135/93 Tater with his favorite uncle!    

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WOD 10/14/19
WOD 10/14/19

Back Squat Week 2: 3 x 3 70%x3 reps 80%x3 reps 90%x3 reps   Then…   Dumbbell Elizabeth 21-15-9 DB Split Clean 50’s/35’s alt forward foot. Ring Dips  

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Endurance WOD 10/13/19
Endurance WOD 10/13/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 4 Rounds 50 Double Unders 40 Air Squats 20 KB Swings 50/35 10 Toes to Bar 100m Single Arm Waiter Carry 53/35 (switch at 50m) 600m Run Megan Elder RX’ing the sandbag  

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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 10/11/19
WOD 10/11/19

WWPF For Time : 40 OHS, 95/63 50 synchronized Wall Ball Shot, 20/14 18 alt Strict pull-ups (partner hangs)   30 OHS, 115/73 50 alt box jumps, 30/24 18 alt strict pull-ups (partner hangs   20 OHS 135/83 50 Partner Med ball sit-ups, (over the box), 20/14 18 alt strict pull-ups (partner hangs)   10 OHS,

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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 10/9/19
WOD 10/9/19

Cardio Junkie – 10 min cap “Flight Simulator”  Unbroken DU For Time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 * max target burpees in remaining time    CrossFit Upper Body Building- 10 min amrap  10 Barbell Floor Press Max Weighted Push-ups 10 Barbell Bent Over Rows Max Bicep Curls * loads vary depending on person   Gymnastics WOD – 10 min

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WOD 10/8/19
WOD 10/8/19

EMOM 7 Minutes 2 Cleans 2 Jerks Then…… 3 Rounds 25/20 Cal Bike/25/20 Cal Ski/600m Run (Switch every round) 20 Chest to Bar Pullups 10 Clean and Jerk 165/103 Marshall working on his upright rows

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