WOD – October 19, 2019

Todays workout may be done in teams of 2!  Come down for 8am and 930am wods or open gym from 8am to noon!

Work Out of the Day


                                                                                                                                                                                                 

“Whitten”

5 rounds for time of:
22 kb swings, 53/35lb
22 box jumps, 24/20″
400m run
22 burpees
22 wallballs, 20/14lb

Post time to beyond the whiteboard. 

WOD – October 18, 2019

Come down for Friday 80s night Lights tonight!  We have heats going on from 4pm to 8pm!  Click here to lock in your heat time – heat schedule
Jolain, Erin D, and May will be throwing down 80s style!  Drop ins welcome with special Open Price of $15 or free with Crew Sock Purchase! 

Work Out of the Day


CrossFit Open 20.2

Rx

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters, 100/70lb
6 toes-to-bars
24 double-unders

Scaled 

Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters, 70/40lb
6 hanging knee raises
24 single unders

Post rounds completed to beyond the whiteboard, and/or submit your score as part of the 2020 Reebok CrossFit Games Open.

 

 

WOD – October 17, 2019

Work Out of the Day


Tabata Double Unders

then,

“Run & Rep”

As many reps as possible in 3 minutes of:
400m run
max rep burpees
1 minute rest
As many reps as possible in 3 minutes of:
400m run
max rep wallballs, 20/14lb
1 minute rest
As many reps as possible in 3 minutes of:
400m run
max rep ball slams, 30/20lb
1 minute rest
As many reps as possible in 3 minutes of:
400m run
max rep situps

*movements can be performed in any order

Post reps completed for each movement and total reps to beyond the whiteboard.

WOD – October 16, 2019

Work Out of the Day


Muscle Up Practice

then,

“Spartacus”

As many reps as possible in 20 minute of:
70/55 calorie row
60 db step ups, 50/35lb, 24/20″
50 deadlifts, 225/155lb
40 box jumps, 30/24″
30 ring dips
20 squat cleans, 135/95lb
max rep ring muscle ups

Post reps completed to beyond the whiteboard.

WOD – Ocober 14, 2019

Remember to log your 20.1 scores at games.crossfit.com by today at 5pm!

Work Out of the Day


Back Squat 5-5-5-5-5

then,

“Stairway to Heaven”

As many rounds as possible in 10 minutes of:
5-6-7-8-9-10…
db front squats, 100/35lb
chest to bar pullups
*25 double unders

Post loads and reps completed to beyond the whiteboard.

 

WOD – October 12, 2019

If you don’t want to run at the gym join us for the 5k at Cornerstone Park at 8am!

Work Out of the Day


Run 5k for time

or

Row 5k for time

or 

“Triceratops”

3 rounds of:
1500/1200m bike
750/600m row
600m run

Post time to beyond the whiteboard.

WOD – October 11, 2019

Come down for Friday Night Lights from 4pm to 8pm!  We will have heats going every 30 minutes. Even if you aren’t registered for the open, you can still come and workout or watch.  Go to games.crossfit.com to register for the 2020 CrossFit Open!

Work Out of the Day


Power Snatch 5-5-3-3-1-1-1

then,

“20.1”

Rx’d

10 rounds for time of:
8 ground-to-overheads, 95/65lb
10 bar-facing burpees

or 

Scaled

10 rounds for time of:
8 ground-to-overheads, 65/45lb
10 bar-facing burpees (may step over bar)

Post times to games.crossfit.com and to beyond the whiteboard.

 

WOD – October 10, 2019

Remember to register for the open at games.crossfit.com and tune in today at 5pm to watch the announcement of the first workout!

Work Out of the Day


“Breezy”

5 rounds for time of:
5 power snatch, 75/55lb
10 walking lunges, 53/35lb
15 situps
200m run
15 situps
10 walking lunges, 53/35lb
5 power snatch, 75/55lb
Rest 1 minute 

Post time to beyond the whiteboard.

WOD – October 9, 2019

Work Out of the Day


“Beast Builder V1” (from Ben Bergeron)

On the Minute x 6:
Min #1 – 6 Hang Squat Cleans + 1 Push Jerk
Min #2 – 5 Hang Squat Cleans + 2 Push Jerks
Min #3 – 4 Hang Squat Cleans + 3 Push Jerks
Min #4 – 3 Hang Squat Cleans + 4 Push Jerks
Min #5 – 2 Hang Squat Cleans + 5 Push Jerks
Min #6 – 1 Hang Squat Clean + 6 Push Jerks
*choose the heaviest weight possible

then,

“Beast Breaker”

As many reps as possible in 12 minutes of:
7 hang squat cleans, 135/95lb
7 toes to bar
7 shoulder to overhead, 135/95lb
7 knees to elbows
7 handstand pushups

Post loads and reps completed to beyond the whiteboard.