Friday 11-1-19
Warmup
400m run
3 rounds
10 presses 45/35
10 push-presses 45/35
10 push jerks 45/35
2 min rest
Wod
Shoulder press
3-3-3-3-3-3-3
Thursday 10-31-19
** We will not have a 6:30pm class on Halloween,
Warmup
2 min bike
3 rounds
10 med ball deadlifts 20/14
10 Med ball cleans 20/14
10 wallball shots 20/14
2 min rest
Wod
“The great pumpkin caper”
For time:
In teams of 2:
400m pumpkin run 20/14
…
Wednesday 10-30-19
500m row
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
Hang power snatch
1-1-1-1-1-1-1-1-1-1
Tuesday 10-29-19
50 double-unders
3 rounds
10 ring rows
10 squats
10 burpees
2 min rest
Wod
15-12-9
Thrusters 115/75
Chest to bar pullups
Monday 10-28-19
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
Wod
12 min AMRAP
7 box jumps 24/20
14 kB swings 70/53
Sunday 10-27-19
Open gym
2:00-3:00 pm
Saturday 10-26-19
CrossFit Open 20.3
“Diane”
21-15-9
Deadlift 225/155
HSPU
Then,
21-15-9
Deadlifts 315/205
50 ft Hand stand walk
*9 min time cap
Friday 10-25-19
500m row
3 rounds
10 deadlifts 45/35
10 good mornings 45/35
10 SDLHP 45/35
2 min rest
Wod
Deadlift
1-1-1-1-1-1-1
Thursday 10-24-19
Warmup
50 double-unders
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 presses 45/35
2 min rest
Wod
20 burpees
400m run
40 push-ups
400m run
60 walking lunges
400m run
80 squats
400m run
60 walking lunges
400m run
40 push-ups
400m run
20 burpees
Wednesday 10-23-19
400m run
3 rounds
10 jumping jacks
10 burpees
10 jumping lunges
2 min rest
Wod
7 min AMRAP
15 db push press 50/35
30 double unders