Friday 191101

CrossFit Open WOD 20.4

Thursday 191031

Strength:
Front Squat
4 x 5 reps
Shoulder Press
4 x 5 reps
WOD:
For Time:
Row 2,000 Meters

Wednesday 191030

5 Rounds For Max Reps:
30 second Max Calorie Row
30 second rest
30 second Max Burpees
30 second rest
30 second Air Bike Max Calories
30 second rest
30 second Max Toes To Rings
30 second rest

Tuesday 191029

Strength:
Close Grip Bench Press
5 x 3 reps @ 80% of 1 RM
WOD:
12 Minute AMRAP
8 Commando Pull-ups
12 Alternating Kettlebell Snatches (55/35)

Monday 191028

3 Rounds for time of:
Row 500 Meters
15 Dead-lifts (205/145)
12 Dumbbell Thrusters (pick load)
9 Knees To Elbows

Sunday 191027

CrossFit Games Open 20.3
Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 191026

3 Rounds For Time
Run 400 Meters
30 Kettlebell Swings (55/35)
10 Ring Muscle-ups

Friday 191025

Workout 20.3 / Workout 18.4
Diane
21-15-9 reps of:
Deadlifts,
Handstand push-ups
Women: 155 lb. Men 225 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set
Women 205 lb. Men 315 lb.
Time cap: 9 minutes

Thursday 191024

21-15-9 Rep rounds for time
Hang Power Clean
Overhead Squat
Men: 115lbs Women: 75lbs

Wednesday 191023

For Time
63-42-21
Double-unders
21-15-9
Dead-Lifts (185/105)
21-15-9
Dumbbell Push Press (pick load)

Tuesday 191022

3 Rounds:
Max Rep Strict Pull-ups
Max Rep Close Grip Bench Press (135/95)
60 seconds: Max Rep Air Squats
Rest 3 minutes

Monday 191021

3 Rounds For Time
Row 500 Meters
15 Burpee Box Jump Overs (24/20)
15 Handstand Push-ups (scale: Z-Press)

Sunday 191020

CrossFit Games Open 20.2
Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 191019

‘Tyler’
Five rounds for time of:
7 Ring Muscle-ups
21 Sumo Deadlift High Pulls (95/65)

Friday 191018

CrossFit Open WOD 20.2
 20 Minute AMRAP:
4 Dumbbell Thrusters (50/35)
6 Toes-To-Bar
24 Double-unders

Thursday 191017

15-12-9-6-3 Rep Rounds For Time
Hang Power Cleans (115/75)
Handstand Push-ups

Wednesday 191016

Strength:
Shoulder Press
5 x 3 reps
WOD:
‘Annie’
50-40-30-20-10
Double-unders
Sit-ups

Tuesday 191015

On a 25-minute clock:
5 minute AMRAP:
10 strict pull-ups
20 push-ups
30 squats
5 minute AMRAP:
8 strict pull-ups
16 push-ups
24 squats
5 minute AMRAP:
6 strict pull-ups
12 push-ups
18 squats
5 minute AMRAP:
4 strict pull-ups
8 push-ups
12 squats
5 minute AMRAP:
2 strict pull-ups
4 push-ups
6 squats

Monday 191014

‘Christine,
Three Rounds For Time
Row 500 Meters
12 Bodyweight Dead-lifts
21 Box Jumps (24/20)

Sunday 191013

CrossFit Games Open WOD 20.1

Olympic lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 191012

50-40-30-20-10 rep rounds for time
Air Bike, Calories
Russian Kettlebell Swings (55/35)
Double-unders

Friday 191011

CrossFit Games Open WOD 20.1

Thursday 191010

20 minute AMRAP
10 Dead-lift (185/105)
10 Strict Ring Dips
10 Strict Pull-ups

Wednesday 191009

Strength:
Front Squat
3 x 5 reps
Increase weight on each set
Rest 2 minutes between sets
WOD:
21-15-9 Rep Rounds For Time
Front Squat (95/65)
Toes To Bar

Tuesday 191008

60-45-30
Double-unders
20-15-10
Hang Power Snatch (75/55)
60-45-30
Double-unders
20-15-10
Shoulder To Overhead (75/55)

Monday 191007

Strength:
Close Grip Bench Press
10 reps @ 75%
8 reps @ 80%
6 reps @ 85%
4 reps @ 90%
WOD:
8 minute AMRAP
7 Pull-ups
7 Renegade Rows (2 push-ups)

Sunday 191006

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Saturday 191005

'Kelly'
5 Rounds For Time:
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Friday 191004

For Time
10-8-6-4-2
Power Cleans (135/95)
1-2-3-4-5
Rounds of Cindy

Thursday 191003

10 Sets of the following complex for loads
Shoulder Press + Push Press + Push Jerk
Rest 2-3 minutes between sets

Wednesday 191002

For Time
Run 200 Meters
40 Kettlebell Swings (55/35)
20 Pull-ups
Run 200 Meters
30 Kettlebell Swings (55/35)
15 Chest To Bar Pull-ups
Run 200 Meters
20 Kettlebell Swings (55/35)
10 Bar Muscle-ups