Saturday 11-9-19
CrossFit open 20.5
For time, partitioned any way,
40 muscle-ups
80 cal row
120 wall ball shots 20/14
20 min time cap
Friday 11-8-19
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 burpees
10 alternating box step ups 24/20
2 min rest
Wod
21-15-9
Over head squats 115/85
Box jumps 30/24
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
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 …