10-4-19
Warmup
500m row
3 rounds
10 medball deadlifts 20/14
10 medball cleans 20/14
10 wallball shots 20/14
2 min rest
Wod
4 rounds
400m run
200m farmers carry 50/35 dbs
Thursday 10-3-19
Warm up
50 double unders
3 rounds
10 lunges
10 SDLHP 45/35 (barbell)
10 burpees
2 min rest
Wod
3 rounds
30 seconds of power cleans, 30 seconds rest
25 seconds of power cleans, 35 seconds rest
20 seconds of power cleans 40 seconds rest
15 seconds of power …
Wednesday 10-2-19
Warmup
500m row
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 front squats 45/35
2 min rest
Wod
21 back squats 185/135
42 abmat situps
15 back squats 185/135
30 abmat situps
9 back squats 185/135
18 abmat situps
** The CrossFit Games Open is …
Tuesday 10-1-19
Warmup
400m run
3 rounds
10 box step ups 24/20
10 situps
10 squats
2 min rest
Wod
30 toes to bar
40 left arm db snatches 50/35
50 db box step ups 24/20
40 right arm db snatches 50/35
30 toes to bar
Monday 9-30-19
Warmup
50 double unders
3 rounds
10 presses 45/35
10 push presses 45/35
10 push jerks 45/35
2 min rest
Wod
Press 1-1-1-1-1
Push press 1-1-1-1-1
Push jerk 1-1-1-1-1
Sunday 9-29-19
Open gym 2:00-3:00pm
Saturday 9-28-19
“Coffland”
6 min bar hang
Every time you come off of the bar, run 800m and 30 push ups, then resume bar hang
45 min time cap
Friday 9-26-19
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
2 rounds
50 cal row
25 HSPU
Thursday 9-26-19
Warmup
2 min assault bike
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 jerks 45/35
2 min rest
Wod
Complete the barbell complex of:
deadlift—hang clean—hang clean and jerk
Wednesday 9-25-19
Warmup
50 double-unders
3 rounds
10 ring rows
10 pushups
10 squats
2 min rest
Wod
10-9-8-7-6-5-4-3-2-1
Pullups
Snatch 95/65