Day

October 3, 2019
Push Jerk (5-5-5-5-5+) Metcon (Time) 1600m Run 9 Thrusters 800m Run 15 Thrusters 400m Run 21 Thrusters
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Warm-up 200m Carry 10 Medball Thrusters 10 wallballs Rope Prep: J-cup/heel hook demo Hang Knee tucks Tuck m’ latch Accend 3.2.1.Go! DVB (Time) For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of:...
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Workout of the Day

CrossFit

  • CrossFit WOD 10/14/19

    Warm-up
    Banded finger curls

    Banded deadlift

    BN Press

    2 rounds rounds of 10

    Metcon Prep

    Knee tucks

    Leg lifts

    Toes to bar

    Snatch deadlift

    Strict Muscle Snatch

    Muscle Snatch

    SG Push Jerk

    Power Snatch

    Clean & Jerk Prep:

    Muscle Clean

    Clean

    Push Press

    Push Jerk/Split Jerk

    3.2.1.GO!
    CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
    9-Minute AMRAP of:

    15 Toes To Bar

    10 Deadlifts, 115# / 75#

    5 Snatches, 115# / 75#
    CrossFit Games Open 15.1A (Weight)
    6-Minutes to Establish:

    1-RM Clean and Jerk

CrossFit Teens

  • CrossFit Teens WOD 10/11/19

    Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)
    10 rounds for time of:

    8 ground-to-overheads, 65 lb/ 45lb

    10 bar-facing burpees

    Time cap: 15 minutes
    Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time)
    10 rounds for time of:

    8 ground-to-overheads, 45 lb/ 35lb

    10 bar-facing burpees*

    *May step over bar on burpees

    Time cap: 15 minutes

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