Endurance WOD 10/27/19
Endurance WOD 10/27/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: AMRAP 35 Minutes 15 Strict Pullups 30 Pushups 40 Thrusters 45/33 50 Situps 1000m Run or 60/45 Cal Bike or 50/40 Cal Ski *Must do 50 Burpees at some point during workout, cannot be broken up*

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WOD 10/26/19
WOD 10/26/19

WORKOUT 20.3 For time: 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand push-ups 21 deadlifts (weight 2) 50-ft. handstand walk 15 deadlifts (weight 2) 50-ft. handstand walk 9 deadlifts (weight 2) 50-ft. handstand walk ♀ deadlift 155 lb. then 205 lb. ♂ deadlift

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WOD 10/25/19
WOD 10/25/19

WWPF For Time: 63 Cal Bike (switch as needed) 50’/50′ Lunge Relay, 50’s/35’s 42 Planking Burpees 50’/50′ Lunge Relay   45 Cal Bike (switch as needed) 50’/50′ Lunge Relay 30 Planking Burpees 50’/50′ Lunge Relay   27 Cal Bike (switch as needed) 50’/50′ Lunge relay 18 Planking Burpees 50’/50′ Lunge Relay        

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WOD 10/24/19
WOD 10/24/19

Dead Lift: Week 3 % based on 90% of 1RM   1 x 5 @ 75% 1 x 3 @ 85% 1 x 1 @ 95%   Then:   5 Rounds of:   30 Double Unders 15 KB Swings (2 Pood / 1.5 Pood) 9 HandStand Pushups   Post Loads and Times to ZEN and

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WOD 10/23/19
WOD 10/23/19

CrossFit Strongman 10 Min AMRAP Ladder (3/100m, 6/100m, 9/100m, 12/1oom…..) 3 Sandbag Ground 2 Shoulder, 100/75 100m Run 6 Sandbag Ground 2 Shoulder 100m Run 9 Sandbag Ground 2 Shoulder 100m Run 12 Sandbag Ground 2 Shoulder 100m Run *Continue this pattern until time runs out    Strength Balance 10 Min AMRAP 6 Strict Chin-ups,

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WOD 10/22/19
WOD 10/22/19

EMOM 7 Minutes- To be done as a complex 1 Snatch Pull 1 Snatch 1 Hang Snatch Then……. Nasty Isabel 150 Air Squats 21 Bar Muscle Ups 30 Snatches 135/93  

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WOD 10/21/19
WOD 10/21/19

Back Squat: Week 3 % based on 90% of 1RM 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1 @ 95% Then… AMRAP 12 min 9 Deadlifts 6 Hang Cleans 3 Jerks With Kettlebells 70’s or 53’s

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Endurance WOD 10/20/19
Endurance WOD 10/20/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: 40 Minutes of Heaven 5 Rounds 2 Minutes at Each Station, no rest between Max Cal Row Max Cal Bike Max Cal Ski Burpees

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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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