Oct 2019
A. Every 2:00, for 10 minutes: Power Clean + Split Jerk x 3 reps (reset after each rep, starting around 65% and ascending to a TOUGH 3) B. In 12 minutes, complete as many rounds as possible of: 10 DB Hang to Overhead (switch arms at 5) 50/35 10 Reverse Lunge Steps w/ Single-arm DB Overhead Hold 50/35 (switch arms at 5) 30 Double-Unders
In 8 minutes, complete as many reps as possible of: Bike 15/10 Calories Jumping Pull-ups x 15 Rest 4 minutes In 8 minutes, complete as many reps as possible of: Row 15/10 Calories Dual KB Rack Carry x 200 Feet Rest 4 minutes In 8 minutes, complete as many reps as possible of: Ski 15/10 Calories KB Sit-up x 16 (switch arms at 8 reps)
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed CrossFit Open Workout 20.1 10 rounds for time of: 8 ground-to-overheads (95/65) 10 bar-facing burpees 15 minute time cap
Oct 2019
A. Every 3:30, for 3 sets: Back Squat x 2.1.1 @ 20X1, 85-90% of 1-RM, resting 15 seconds between clusters. B. 2 sets of: Bench Press x max effort set @ bodyweight + 15# C. 3 Giants sets of: :30 seconds of Double-unders DB Floor Press x 12-15 reps Dual KB Bent-over Row x 12-15 reps :30 seconds of Double-unders DB Hammer Curl x 12-15 reps DB Supine Elbow Extensions
Oct 2019
A. Every 3:30, for 3 sets: Back Squat x 2.1.1 @ 20X1, resting 15 seconds between clusters, (heavier than last week). B. 2 sets of: Bench Press x Max reps using last weeks heaviest set C. 3 Giants sets of: :30 seconds of Double-unders DB Floor Press x 12-15 reps Dual KB Bent-over Row x 12-15 reps :30 seconds of Double-unders DB Hammer Curl x 12-15 reps DB Supine Elbow
“Steel Toe” 5 rounds for time of: 21/15 Calorie Bike or Row 15 Wallballs (20/14#) 9 Deadlift (185/125#)
Oct 2019
A. Split Jerk – in 12 minutes, work up to a 2-RM for the day. B. 3 sets of: Tall Kneeling Dual KB Push Press x 6 reps Rest 30 seconds Strict Pull-up (to failure) + Kipping Pull-up (to failure) Rest 90 seconds C. Every minute, on the minute, for 6 minutes: Odd – BB Push Press x 10 reps + BB Push Jerk x 5 reps Even – Ski
Oct 2019
A. 3 sets: Single-arm KB Push Press x 7 rep @ 30X1 Rest 60 seconds after each arm B. 3 sets of: DB Seated Press x 6-8 reps @ 2111 (heavier than last week) Rest 45 seconds DB Tripod Row x 8-10 reps/arm @ 2021 – resting 30 seconds after each arm Rest 90 seconds C. Every minute, on the minute, for 6 minutes: Odd – BB Strict Press x
Oct 2019
A. Every 2:30, for 10 minutes: Power Clean x 5 reps (reset after each rep, starting first set around 70%, ascending throughout) B. Every 75 seconds, for 3 sets: 1 – 15/11 Calorie Bike 2 – 20 Dual KB Rack Walking Lunge Steps 3 – 10 BB Good Mornings 4 – 10 Strict Toes to Bar
Oct 2019
A. 3 sets of: DB Cross Body Romanian Deadlift x 8-10 reps/side @ 2111 Rest 30 seconds Single-leg Box Jump x 5 reps/leg Rest 30 seconds Elbow Side Plank w/ KB Hold x 25-40 sec/side Rest 90 seconds B. Every 75 seconds, for 3 sets: 1 – 15/11 Calorie Bike 2 – 20 Dual Rack Walking Lunge Steps 3 – 10 BB Good Mornings 4 – 10 Strict Toes to
For time: 25 KB Swing (53/36#) Single-arm Farmer Carry to the 100 Meter mark (L) 25 KB Swing Single-arm Farmer Carry to the 200 Meter mark (R) 25 KB Swing Single Arm Rack Carry back to the 100 Meter mark (L) 25 KB Swing Single-arm Rack Carry to the starting point (R) Rest 2 minutes, then directly into… “Jumping Fran” 21-5-9 reps of: BB Thruster 45/35 Jumping Pull-up Rest 2
Oct 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. In 12 minutes, work up to a max: 3-position Power Snatch (pockets, below knee, ground) Rest 90-120 seconds B. AMRAP 12 42 Cal Ski 21 Power Clean & Push Jerk (115/65) 30 Cal Ski 15 Power Clean & Push Jerk 18 Cal Ski 9 Power Clean & Push Jerk
Oct 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every minute, on the minute, for 12 minutes: Odd – Turkish Get-up x 1 rep (TOUGH) Even – DB Hang Muscle Snatch x 10/arm *Start with the left arm for the first two minutes/movements, then switch to the right arm for the next two minutes/movements. B. AMRAP 12 Run 200 Meters 8 Box Jump 10 DB Squat thrust
Oct 2019
A. Every 3 minutes, for 4 sets: Back Squat x 2.2.1 @ 20X1, resting 15 seconds between clusters, (heavier than last week). B. 3 sets of: Bench Press x 10-12 reps @ 20X1 Rest 2-3 minutes C. DB Box Step-up* (alternating legs) – as many reps as possible in 3 minutes *Use a single Challenging DB, held anyhow. Rest 60 seconds Hand-release Push-ups – as many reps as possible in
Oct 2019
A. Every 3 minutes, for 4 sets: Back Squat x 2.2.1 @ 20X1, 80-85% of 1-RM, resting 15 seconds between clusters. B. 3 sets of: Bench Press (bodyweight) x max effort set Rest 2-3 minutes C. Pistols – as many reps as possible in 3 minutes Rest 90 seconds Ring Push-ups – as many reps as possible in 3 minutes Rest 90 seconds Renegade Row (without push-up) (50/35) – as
“Old Jackson” For time: 1000 Meter Row/Ski/Bike* 25 Knees to Elbows 50 Wall Balls 25 Knees to Elbows 500 Meter Row/Ski/Bike* 25 KB Sit-ups 50 Wall Balls 25 KB Sit-ups 1000 Meter Row/Ski/Bike* *Change monostructural element throughout.
Sep 2019
A. 3 sets: Single-arm DB Push Press x 5 rep @ 41X2 Rest 60 seconds after each arm B. 3 sets of: DB Seated Press x 8-10 reps @ 2111 Rest 45 seconds Chin over bar hold (supinated) x 25-40 sec Rest 90 seconds C. In 10 minutes, complete as many rounds as possible of: Double-Under x 25 Single-arm DB Swing to press x 12 (switch arms at 6) Strict
Sep 2019
A. Split Jerk – in 12 minutes, work up to a 3-RM for the day. B. 3 sets of: Tall Kneeling Dual KB Press x 6 reps (heavier than last week) Rest 30 seconds Weighted Strict Chin-up x 5 reps @ 2110 Rest 90 seconds C. 3 rounds, for a total time, of: 50 Double-Unders 10 KB S.A. Snatch (left arm) 10 KB S.A. Push Press (left arm) 15 Pull-ups
Sep 2019
A. In 12 minutes, work up to a max – 3-position Power Clean (pockets, below knee, ground) Rest 90-120 seconds B. 3 rounds for time: 15 Hang Power Snatch (95/65) 20/17 Calories Row 15 Dumbbell Front Squat (50/35) 20 KB Single-arm Sit Ups (switch arms after 10) (26/18)
Sep 2019
A. Every 90 seconds, for 3 sets: 1- Row 18/12 Calories 2- DB Front Squat x 10 reps @ 20X1 3- Half kneeling Landmine twist x 6-8 reps/side @ 2020 B. 3 giant sets: Dual KB Deadlift x 10 reps Dual KB Rack Curtsy Squat x 10 reps/alternating Wall Squat hold (parallel) w/ KB goblet hold x 30 seconds Rest 90 seconds
In teams of 4… In 20 minutes, complete as many rounds as possible of: AMRAP 20 2 Rope Climb or 10 Pull-ups 12 DB Bench Press (50/35) 12/8 Calorie Bike 12 Toes to Bar Athletes will each start at a different station, and rotate together.
Sep 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every 75 seconds, for 3 sets: 1 – DB Split-stance Romanian Deadlift x 4-6 reps/leg @ 2121, rest 30 seconds between legs (heavier than last week) 2 – Dual DB Overhead Walk x 100 feet (slow & deliberate) 3 – Ring Support Hold x 25-40 seconds B. 7 rounds for time of: Run 200 Meters 7 Deadlift @
Sep 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Snatch Complex 5 ascending sets: 1 Snatch Lift-off (pause at knee) 1 Snatch Pull 1 Power Snatch Rest 90-120 seconds B. 7 rounds for time of: Run 200 Meters 3 Power Snatch @ 70% of 1-RM Snatch
Sep 2019
A. Every 3 minutes, for 4 sets: Back Squat x 2.2.2 @ 20X1, 75-80% of 1-RM, resting 15 seconds between clusters. B. 4 rounds of: On a 4 minute clock… 6 Dual KB Clean 53/36 6 Dual KB Thruster 53/36 6 Dual KB Reverse Lunge Steps/alternating 53/36 100 Foot Dual KB Rack Carry 53/36
Sep 2019
A. Every 3 minutes, for 4 sets: Back Squat x 2.2.2 @ 20X1, 75-80% of 1-RM, resting 15 seconds between clusters. B. Complete 3-4 giant sets, ascending in weight, of: 8 DB Single-arm Swing to Press 8 DB Single-arm Thruster 8 DB Single-arm Overhead Reverse Lunge Step 100 Meter DB Farmers Carry Rest 90 seconds * Complete 8 reps of each movement with your left arm, followed by 8 reps
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