Thursday 11-7-19
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 hang power snatches 45/35
10 Overhead squats 45/35
2 min rest
Wod
4 rounds
100 foot walking lunges
30 situps
30 pullups
Wednesday 11-6-19
Warmup
400m run
3 rounds
10 pushups
10 situps
10 walking lunges
2 min rest
Wod
“Karen”
150 wallball shots 20/14
Tuesday 11-5-19
Warmup
50 double unders
3 rounds
10 med ball cleans 20/14
10 wall ball shots 20/14
10 med ball squats (use as target) 20/14
2 min rest
Wod
Back squats
1-1-1-1-1-1-1-1-1-1
Monday 11-4-19
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
3 rounds
400 m run
21 SDLHP 75/55
12 bar facing burpees
Sunday 11-3-19
Open gym
2:00-3:00
Saturday 11-2-19
CrossFit Open 20.4
30 box jumps 24/20
15 Clean and jerks 95/65
30 box jumps 24/20
15 clean and jerks 135/85
30 box jumps 24/20
10 clean and jerks 185/115
30 pistols
10 clean and jerks 225/145
30 pistols
5 clean and jerks 275/175
30 pistols
5 clean and jerks …
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