“Child’s Play” In 30 minutes, at ~75% effort, complete as many rounds as time permits. 25/20 Calorie Bike 25 Box Jump Overs (24/20) 500 Meter Single Pole Ski 50 Walking Lunge Steps w/KB Rack Hold (36/26) 75/60 Calorie Row 75 KB Swing (53/36) 1 Mile Run 100/75 Push-ups
Oct 2019
A. 3 sets of: Stationary Dips* x 6-8 reps @ 20X1 Rest 45 seconds Strict Chin-upset*x 4-5 reps Rest 90 seconds *add weight to keep you within rep ranges. B. 2 sets of: Kipping Pull-ups – Max unbroken set Rest 60 seconds KB Push Press x 10-12 reps @ 30X1 Rest 2 minutes C. In 9 minutes, complete as many rounds as possible of: 5 Burpee Lateral Bar Hop 10
Oct 2019
A. 3 sets of: Stationary Dips* x 6-8 reps @ 20X1 Rest 45 seconds Strict Chin-ups* x 4-5 reps Rest 90 seconds *add weight to keep you within rep ranges. B. 2 sets of: Ring Rows – Max unbroken set Rest 60 seconds KB Push Press x 10-12 reps @ 30X1 Rest 2 minutes C. In 9 minutes, complete as many rounds as possible of: 5 Burpee to 6” target
Oct 2019
A. 3 Touch & Go Deadlift x 3 sets @ 65%-70%-75% Immediately into… 60 second Squat Hold Rest 2-3 minutes B. CFM Test #3 3 rounds for time of: Run 800 Meters 30 Wallballs (20/14) 15 Deadlift (225/155) *Compare to June 19, 2019
Oct 2019
A. Every 75 seconds, for 3 sets: 1 – Supported DB CrossBody Romanian Deadlift x 8-10 reps @ 2011 2 – Supported DB CrossBody Romanian Deadlift x 8-10 reps @ 2011 3 – Wall Sit with Dual KB Farmers Carry x 30 seconds B. 3 rounds for time of: Run 800 Meters 30 Wallballs 15 Deadlift *Compare to June 19, 2019
Every 4 minutes, for 3 rounds: Ski 500/400 Meters 3 Rope climb Transition 2:00 Every 4 minutes, for 3 rounds: Row 500/400 Meters 1-1-2 DB Bench Press x 10 reps Transition 2:00 Every 4 minutes, for 3 rounds: 100 Double-Unders or Single-Unders 35 Abmat Sit-ups
“2019 Barbells 4 Boobs Charity WOD” In teams of 3… In 20 minutes, complete as many rounds and reps as possible of: 10 Back Squat off rig (185/125) 16/12 Calorie Row Dual KB Front Rack Hold* (53/36) *Hold KB’s in rack position for the duration of Row. All athletes will rotate in unison. Rest 5 minutes, then… Team tug-o-war (Teams of three, double elimination style).
Oct 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed Every 90 seconds, for 3 sets: 1 – Half Kneeling DB Press x 6-8 reps/arm @ 21X1 2 – Chin-over-bar tuck hold x 30 seconds accumulated B. In 10 minutes, complete as many rounds as possible of: 16/12 Calorie Bike 14 Wallballs 12 DB Push Press
Oct 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed CrossFit Open Workout 20.3 / Workout 18.4 Diane 21-15-9 reps of: Deadlifts (225/155) Handstand push-ups Then, 21-15-9 reps of: Deadlifts (315/205) 50-ft. handstand walk after each set Time cap: 9 minutes
Oct 2019
For time: Run 400 Meters 21 Dual KB Deadlift 21 Dual KB Rack Squat Run 800 Meters 15 Dual KB Deadlift 15 Dual KB Rack Squat Run 1200 Meters 9 Dual KB Deadlift 9 Dual KB Rack Squat 25 minute time cap
Oct 2019
For time: Run 400 Meters 21 Power Clean (115/80)) 21 Front Squat (115/80) Run 800 Meters 15 Power Clean (135/95) 15 Front Squat (135/95) Run 1200 Meters 9 Power Clean (155/115) 9 Front Squat (155/115) 25 minute time cap
Oct 2019
A. 3 sets of: DB Bench Press x 10-12 reps @ 41X1 Rest 30 seconds KB Gorilla Row x 10-12 reps/arm @ 20X1, alternating arms Rest 90 seconds B. 3-5 rounds, not for time: 14/10 Calorie Ski 30 second Handstand Hold or DB Overhead Hold 100 Meter KB Farmers Carry Rest/Walk 90 seconds *Complete 3-5 rounds, based on energy levels and time constraints. We have an awesome weekend lined up
Oct 2019
A. 3 sets of: Bench Press x 6-8 reps @ 20X1 Rest 30 seconds Single-arm Ring Row x 8-10 reps/arm @ 20X1 Rest 30 seconds Bike (Hands Only) x 9/6 Calories Rest 90 seconds B. Every minute, on the minute, for 12 minutes: 1 – Ring Dips x 10-12 reps 2 – Kipping HSPU x 10-12 reps 3 – Dead hang to inversion x 4 reps @ 3231 *Add weight
AMRAP 8 21 Calorie Row 21 Push-ups Transition 2 minutes AMRAP 8 15 Calorie Ski 15 Russian KB Swing (70/53#) Transition 2 minutes AMRAP 8 9 Calorie Bike 9 Box Jump Over (24/20”) *Score is total calories & reps combined
Oct 2019
A. On a 90 second clock, for 7 sets: Paused Power Snatch (below knee) + Hi-Hang Snatch (squat) – Start at 60% of your 1-RM Snatch, ascend only if form permits, focusing on balance & position and then speed. B. On a 3 minute clock, for 5 sets: 1 Snatch 2 Power Clean & Jerk 3 Overhead Squat 4 Bar Muscle-ups or 8 Chest to Bar Pull-ups *Use between 70-80%
Oct 2019
A. Every 75 seconds, for 4 sets: 1 – Squat to Box, Seated BtN Press*, Overhead Squat to top x 7-8 reps 2 – Strict Chin-ups x Max reps in 30 seconds *Use the closest grip good form will allow for. Box height should allow for a parallel squat. B. In 12 minutes, complete as many rounds as possible of: 5 KB Goblet Squat 10 DB Power Snatch (alternating) 15
In teams of 3… 4 rounds for time of: 800 Meter Run 45 Bench Press (185/95) 45 Deadlift (225/135) 40 minute time cap *Each team starts out running 800m together, followed by the Bench Press and Deadlift, partitioning reps as they see fit. Only one athlete may move at a time, and may not performing movements out of order.
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed CrossFit Open Workout 20.2 Complete as many rounds as possible in 20 minutes of: 4 Dumbbell Thrusters (50/35#) 6 Toes-to-Bar 24 Double-Unders
Oct 2019
A. 3 sets of: Bench Press x 6-8 reps (TOUGH) Rest 30 seconds Single-arm Ring Row x 8-10 reps/arm @ 20X1 Rest 30 seconds Bike (Hands Only) x 9/6 Calories Rest 90 seconds B. Every 75 seconds, for 3 rounds: 1- 14/10 Calorie Ski 2 – 30 second Wall Facing Handstand Hold or DB Overhead Hold 3 – KB Farmers Carry x 100 Meters (HEAVY) C. Accumulate 90 seconds in
Oct 2019
A. 3 sets of: Bench Press x 6-8 reps (TOUGH) Rest 30 seconds Single-arm Ring Row x 8-10 reps/arm @ 20X1 Rest 30 seconds Bike (Hands Only) x 9/6 Calories Rest 90 seconds B. In 3 minutes, complete as many reps (or rounds) as possible of: Muscle-ups (bar or rings) Or 4 Chest to Bar Pull-ups + 4 Dips (rings or bar) C. Every minute, on the minute, for 8
Oct 2019
A. Every 3:30, for 4 sets: Back Squat x 1.1 @ 20X1, 90-95% of 1-RM, resting 20 seconds between clusters B. 3-5 sets of: On a 4 minute clock… 10 DB Deadlift (50/35) 8 DB Hang Squat Clean (50/35) 15/10 Calorie Bike *Based on energy levels and time restraints, complete 3-5 rounds.
Oct 2019
A. 3 sets of: DB Split-stance Cross Body Deadlift x 8 reps/side @ 2121 Rest 30 seconds Dual KB Rack Box Step-ups x 6 reps/leg @ 30X1 Rest 30 seconds Elbow Side Plank w/ Dip x 10-12 reps/side Rest 90 seconds B. 3-5 sets of: On a 4 minute clock… 10 DB Deadlift 8 DB Front Squat 15/10 Calorie Row *Based on energy levels and time restraints, complete 3-5 rounds.
Oct 2019
A. Against a running clock… 0:00-2:00 – Max Jumping Pull-ups 2:00-3:00 – Rest 3:00-5:00 – Max Ski for Calories 5:00-6:00 – Rest 6:00-8:00 – Max Push-ups 8:00-9:00 – Rest 9:00-11:00 – Max Bike for Calories 11:00-12:00 – Rest 12:00-14:00 – Max Abmat Sit-ups B. In 15 minutes, complete as many rounds as possible of: 200 Meter Run 1 Legless Rope Climb or 10 Rope-ring Rows 20 KB Swing (Russian) 15
Oct 2019
A. Against a running clock… 0:00-2:00 – Max Pull-ups 2:00-3:00 – Rest 3:00-5:00 – Max Ski for Calories 5:00-6:00 – Rest 6:00-8:00 – Max Push-ups 8:00-9:00 – Rest 9:00-11:00 – Max Bike for Calories 11:00-12:00 – Rest 12:00-14:00 – Max Toes to Bar B. In 15 minutes, complete as many rounds as possible of: 200 Meter Run 1 Legless Rope Climb 20 KB Swing (American) 15 Burpees
Oct 2019
A. Every 75 seconds, for 3 sets: 1 – 18/13 Calorie Row 2 – Front Squat to Box (parallel) x 6 reps (make it TOUGH) 3 – BB Roll-out x 8-12 reps B. In 12 minutes, complete as many rounds as possible of: 10 DB Hang to Overhead (switch arms at 5) 10 Reverse Lunge Steps w/ Single-arm DB Overhead Hold (switch arms at 5) 30 Double-Unders
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