WOD

10.29.19 – Tuesday

101

SKILL/STRENGTH
Double Under and Toes to Bar Technique…

METCON
In Teams of 2, 2 RFT:
100 Double Unders (each)
50 Toes to Bar
20 Synchro Burpees over Bar
*One athlete works at a time, split reps as needed

CROSSFIT

SKILL/STRENGTH
4RNFT:
5 Ring Dips + 10 Inverted KB Press + 15 Push-ups

METCON
In Teams of 2, 2 RFT:
100 Double Unders (each)
50 Toes to Bar
20 Synchro Burpees over Bar
*One athlete works at a time, split reps as needed

10.28.19 – Monday

101

SKILL/STRENGTH
TGU Technique…

METCON
AMRAP 10
40 cal Row
20 Wall Balls (20/14)
30 cal Row
20 Wall Balls (20/14)
20 cal Row
Max Wall Balls (20/14)

CROSSFIT

SKILL/STRENGTH
OT2Mx4
4 TGU + 4 Box Jump (ascending height)

METCON
AMRAP 10
40 cal Row
20 Wall Balls (20/14)
30 cal Row
20 Wall Balls (20/14)
20 cal Row
Max Wall Balls (20/14)

10.26.19 – Saturday

STRENGTH – 8am

Please use 8am to complete the programmed strength workout for day 3

CROSSFIT – 8,9,10am

20.3

For time:
21 deadlifts, 225 /155
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315/205
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

10.25.19 – Friday

CROSSFIT

SKILL/STRENGTH
RMU Technique…

METCON
EMOMx25
M1: 7 Burpee Box Jump Overs (24/20)
M2: 4 Ring Muscle Ups
M3: 7 Burpee Box Jump Overs (24/20)
M4: 20 Air Squats
M5: Rest

10.24.19 – Thursday

SKILLS CLASS

SKILL
Row Technique..
Pick Drill x2

METCON
For Time:
27-18-9
Row Cals
Push-ups
Air Squats

10.23.19 – Wednesday

101

STRENGTH/SKILL
Hang Power Snatch Technique…

METCON
Team of 4, on 4min clock at each station:
Max sets of 8 Stick Jumps (30/24)
-Rest 2min-
Max Sled Sprints (empty sled)
-rest 2min-
Max sets of 8 Hang Muscle Snatch (75/55)
*Relay Style – one athlete works at a time
*Sled Sprints (full turf (down and back)

CROSSFIT

STRENGTH/SKILL
OT2Mx5
3 Power Snatch from hip + 15s hold overhead
(Ascending)

METCON
Team of 4, on 4min clock at each station:
Max sets of 8 Stick Jumps (30/24)
-Rest 2min-
Max Sled Sprints (empty sled)
-rest 2min-
Max sets of 8 Hang Muscle Snatch (75/55)
*Relay Style – one athlete works at a time
*Sled Sprints (full turf (down and back)

10.22.19 – Tuesday

101

METCON
In 6 minutes:
Buy In: 7/5 cal Arms only AB
Then AMRAP…
21 Alt. DB Snatch (50/35)
15 Burpees over DB
9 Toes to Bar
-Rest 4min-
*Repeat for 3 rounds, picking up where you left off each round.

CROSSFIT

METCON
In 6 minutes:
Buy In: 7/5 cal Arms only AB
Then AMRAP…
21 Alt. DB Snatch (50/35)
15 Burpees over DB
9 Toes to Bar
-Rest 4min-
*Repeat for 3 rounds, picking up where you left off each round.

10.21.19 – Monday


101

SKILL/STRENGTH
Squat Technique…

METCON
For Time:
30 Wall Balls (20/14)
30 Pull-ups
30 Box Jumps (24/20)
30 Push Press (115/85)
30 cal Row
30 Push-ups
30 Power Clean (115/85)

CROSSFIT

SKILL/STRENGTH
Stamina Squats
EMOMx8
M1: 4 Front Squat
M2: 8 Back Squat

METCON
For Time:
30 Wall Balls (20/14)
30 Pull-ups
30 Box Jumps (24/20)
30 Push Press (115/85)
30 cal Row
30 Push-ups
30 Power Clean (115/85)

10.19.19 – Saturday

Join us this today for a community workout to help raise money for Barbells For Boobs! We will be doing “Grace” (30 Cleans and Jerks for time) followed by an optional “Chelsea“. There will be heats at 8,9, and 10am. Bring your friends and family or just swing by. You can learn more about BB4B and donate here.

8am
20.2 or “Barbells For Boobs”

CROSSFIT/101 – 9am
“Grace”
30 Cleans and Jerks (135/95)
-Rest as Needed-
“Chelsea”
EMOM for 20 Mins
5 Pull-ups
10 Push-Ups
15 Air Squats
*If completed continue by adding one rep every minute (Min 21 = 6,11,16 and so on..)

CROSSFIT – 10am
“Grace”
30 Cleans and Jerks (135/95)
-Rest as Needed-
“Chelsea”
EMOM for 20 Mins
5 Pull-ups
10 Push-Ups
15 Air Squats
*If completed continue by adding one rep every minute (Min 21 = 6,11,16 and so on..)

10.18.19 – Friday

CROSSFIT

STRENGTH/SKILL
4 Rounds:
:30 Hollow Hold
:30 Arch Hold
1:00 Rest

METCON
50/40 Cal AB Buy-in then..
21-15-9
Box Step Overs (24/20)
KB Swing (70/55)
Broad Jumps (turn around after each jump)