Gym WODs

Friday Oct 11, 2019

(10 minutes)
3 Ground to Overhead
(Clean & Jerk or Snatch)

5-10 Push Ups
20 Lateral Bar hops

Build up to a weight heavier that you will use in the WOD.

Then,

(5 minutes)
Complete 1 round @ WOD pace:
8 Ground to Overhead
10 Bar-facing Burpees

Recover remaining time.

Evaluate your pace & intensity for the actual workout.
"CrossFit Open 20.1"

10 rounds for time of:

8 Ground to Overhead
10 Bar-facing Burpees

Time cap: 15 minutes

Men: 95 LBS
Women: 65LBS

Thursday Oct 10, 2019

Every :90 x5 rounds:
2 Hang Power Snatch + Overhead Squat
*focus on strong catch, then squat

Every :90 x5 rounds:
2 Hang Snatches
*stick a deep landing

AUX WOD:
(12 minutes)
7 Snatch Romanian Deadlifts
10 Cuban rotations

Wednesday Oct 09, 2019

Every 4:00 x4 rounds:
5 Thrusters
1-2 Rope Climbs
(2-5 Muscle Ups)
10x Shin Box + :10

*Practice:
Kip Swings
Toes to Bar
3 Rounds for time:

Row 500/425m
15 Push Press
15 Toes to Bar

Choose a Push Press weight & Toes to Bar variation that can be completed unbroken on your first round.

Tuesday Oct 08, 2019

Every 4:00 x4 rounds:
3-5 Handstand Push Ups
:15 Front Lever
10x Active Pigeon + :10

*Practice:
150 Single Unders
Every 5:00 x4 rounds:

Round 1: 200m Racked Carry + 500m run
Round 2: 200m Farmer Carry + 500m run
Round 3: 500m run + 200m Farmer Carry
Round 4: 500m run + 200m Racked Carry

Carries are performed with 2x KB/DB.

Aim to keep each round the same time.

Score is total time.

Monday Oct 07, 2019

(18 minutes/ 5-6 rounds)
7 Romanian Deadlifts
20 Box Rebounds
5 Strict Pull Ups

*Practice:
DB Hang Power Cleans
10-9-8-7-6-5-4-3-2-1
reps for time:

DB Hang Power Clean
Walking Lunges (each leg)

(10 DB HPC, 20 Lunges, 9 DB HPC, 18 Lunges...)

Saturday Oct 05, 2019

9AM:
(8 minutes)
2 Power Clean
2 Front Squats
5-10 Internal Rotation Push Ups

--
10 AM
(8 minutes)
35 Bumper Hops
10 DB Hang Power Snatches
10 DB Squats
40FT Duck Walk
Every 1:30 x4 rounds:

2 Power Clean
1 Front Squat

Every 1:30 x4 rounds:
1 Power Clean
1 Front Squat

Every 1:30 x4 rounds:
1 Power Clean

Build to a heavy Power Clean

12 minutes - 4 rounds:
20 Kneeling Medball Puts
5-8 Harop Curls
10 AM

In teams of 2,
25 minute AMRAP of:

Run 400m
60 Dumbbell Squats
200 Double Unders
60 Dumbbell Hang Power Snatches

Complete the run as a team.

Split the 60 reps between partners however you see fit.

Break the Double Unders every 50 reps.

Scale 50 Bumper Hops for Double Unders.

Friday Oct 04, 2019

Take 20 minutes:
Split Jerk 1-1-1-1-1-1-1

Find a heavy single.

Practice:
Duck Walk
Kip Swings
Take 5 minutes:

Find a challenging 3-rep Thruster

Then,

"Heavy Jackie"
5 Rounds for Time:

Row 300/ 250m
3 Thrusters
8 Chest to Bar Pull Ups

Thursday Oct 03, 2019

(8 minutes)
2 Power Snatch
2 Overhead Squats
5-10 Internal Rotation Push Ups
Every 1:30 x4 rounds:

2 Power Snatch
1 Overhead Squat

Every 1:30 x4 rounds:
1 Power Snatch
1 Overhead Squat

Every 1:30 x4 rounds:
1 Power Snatch

Build to a heavy single.

Then,

10 minute AMRAP:
10 Push ups
100 Single Unders
20 Push Ups
200 Single Unders
30 Push Ups
300 Single Unders
...

Wednesday Oct 02, 2019

Every 4:00 x4 rounds:
3-5 Ring Chin Ups
3-5 Skin the Cats
:30-60 Handstand Hold

Practice:
DB OH Walking Lunge
"CrossFit OPEN WOD 19.3"

For time:

200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50-lb. dumbbell, 24-in. box

Time cap: 10 minutes

Tuesday Oct 01, 2019

Every 3:00 x3 rounds:
1 Back Squat (:10 lower)
10 Dead bugs

Then,

Take 12 minutes:
Build to a 3 rep max Back Squat

Practice:
KB Swings
KB Push Press
50-40-30-20-10 reps for time:
Kettlebell Swings
Kettlebell Push Press, total