Monday 10-14-19
Warmup
50 double unders
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
Wod
4 rounds
20 squat cleans 115/75
800m run
Category: Uncategorized
Sunday 10-13-19
Open gym
2-3
Saturday 10-12-19
CrossFit games open wod 20.1
10 rounds
8 ground to overhead 95/65
10 bar facing burpees
*15 min time cap
Friday 10-11-19
Warmup
50 double unders
3 rounds
10 presses 45/35
10 squats
10 push ups
Wod
3 min handstand hold
100 squats
50 foot handstand walk
100 squats
30 handstand pushups
**some scaling may be needed, perform the holds in the same method that you use for your handstand pushups, …
Thursday 10-10-19
***The CrossFit games open 2020 begins tonight! The first WOD will be released tonight at 8:00pm, we will be at McGowan’s watching on my IPad. Please signup and come by and watch. To signup, go to games.crossfit.com
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 sec bottom of …
Wednesday 10-9-19
Warmup
400m row
3 rounds
10 jumping jacks
10 squats
10 ring rows
2 min rest
Wod
Overhead squats
5-5-5-3-3-3-1-1-1
Tuesday 10-9-19
warmup
400m run
3 rounds
10 hang power snatch 45/35
10 ohs 45/35
10 push ups
2 min rest
Wod
4 rounds
60 double-unders
30 KB swings 53/35
15 burpees
Monday 10-7-19
Warmup
50 doubleunders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
Deadlifts
10-10-5-5-3-3-1-1-1-1
Sunday 10-6-19
Open gym 2-3
Saturday 10-5-19
In teams of two,
50 wallball shots 20/14
50 pullups
35 wall ball shots 20/14
35 pullups
20 wall ball shots 20/14
20 pullups
**one team member works at a time, one team member will “rest” in a stress position.
While wallball shots are being done, the partner will …