Saturday, October 19th, 2019

Coach led warm up

Crossover symmetry: 10 row pull, 10 pull down, 10 ATYT

Then,

mini band warm up 


Game of the day

Coach Steve’s choice


Bell

3 rounds for time of:

21 deadlifts (185/125)

15 pull-ups

9 front squats (185/125)

*Bar must be taken from floor

Post time to comments.

Friday, October 18th, 2019

HERE WE ARE, WEEK 2 OF THE OPEN!!!

DUE TO LONGER WORKOUT WE WILL NEED ATHLETES TO GET WARM UP COMPLETE ASAP. WE WILL BE STARTING WOD 15 MIN INTO CLASS HOUR, SO BE ON TIME!!!

THANK YOU AND ENJOY 20.2!

Warm up

15 banded pull aparts (to neck)

15 banded pull aparts (to chest)

10 banded good mornings

10 banded pass throughs

50ft Samson stretch

50ft inchworm

50ft lateral lunges

50ft duck walk


Coach led briefing

Movement standards

WOD

OPEN 20.2!

complete as many rounds as possible in 20 minutes of:

4 Dumbbell thrusters

6 Toes to bar (scaled: knee raise)

24 Double unders (scaled: single unders)

Women: 35lbs (scaled: 20lbs)

Men: 50lbs ( scaled: 35lbs)

POST total reps completed to comments or games.crossfit.com

Wednesday, October 16th, 2019

Coach led warm up

PVC warm up and stretches 


6 min amrap of:

2 Muscle snatches (75/55)

60 double unders (3x singles)

2 min rest/bar reset

Then, 

6 min amrap of: 

3 Power snatches (115/75)

40 double unders

2 min rest/bar reset

Then,

6 min amrap of: 

5 squat snatch (135/95)

20 double unders

Post rounds for each amrap to comments

Tuesday, October 15th, 2019

0:00-5:00

2 rounds

Bike 15 cal

15 slam ball

15 hollow rocks



Coach led warm up 

Box stretches



WOD

10 rounds for time of:

5 pull-ups (mod: banded, ring row)

5 push-ups

then,

5 rounds for time of:

10 GHD sit-ups or weighted sit ups (50/30)

10 back extentions or barbell good mornings

then,

2 rounds for time of:

25 wall-ball shots (20/14)

25 box jumps (24/20)

Rest as needed between couplets. Post time for each couplet to comments.


Extra credit

Emom for 6 min of:

:30 sec b-ball or bag bear hug hold (150/100)

50ft d-ball/bag walk

Friday, October 11th, 2019

IT’S FINALLY HERE!!!
The open starts today! We will be running this workout all day but we do encourage coming to Friday night lights. Heats start at 4:30 and will go through 7:30

*No weightlifting on friday nights till Open is over.

COME ONE COME ALL AND LETS HAVE SOME FUN!!!

0:00-5:00

2 rounds with pvc

10 pass throughs

15 shoulder press

10 snatch grip deadlifts 

15 slow muscle snatch

10 pike to cobra push up



Coach led warm up 

Crossover symmetry - iron scap


WOD

Workout 20.1

10 rounds for time of:

8 ground-to-overheads

10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

Read the scorecard for full event details.

Post time to comments, and/or submit your score as part of the 2020 Reebok CrossFit Games Open.

Thursday, October 10th, 2019

TODAYS THE DAY WE FIND OUT OPEN 20.1 WORKOUT!!!
Join us tonight at 6:00p to watch live announcement

0:00-6:00

Alt tabata for 6 min of

Jumping jacks

Mtn climbers

Squat hold

Plank hold


Coach led warm up 

Foam roll


WOD

4 rounds ea for time of:

2 rope climbs (mod: 4 from floor) 

20/15 cal bike

20 d-ball over bar (50/30)

Rest 2:00

Post time for ea round to comments

Wednesday, October 9th, 2019

0:00-5:00

Ski 300m

Then,

2 rounds

10 hrpu to wall step

50ft squat broad jumps

10 hanging rotation 

50 ft inchworm to cobra


Coach led warm up 

Mini band warm up



WOD

Body-weight back-squat ladder

Rest 5 minutes

3/4 body-weight push-press ladder

Rest 5 minutes

1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments

Tuesday, October 8th, 2019

0:00-5:00

Bike 2k


Coach led warm up

Floor Banded mobility 


WOD

3 rounds for time of:

50 double unders (mod: 3x singles)

30 DB single arm hang clean and jerks (50/35) 

50 squats

Post time to comments.


Post wod core

Emom for 8 min of:

8 pike ups

8 alt toe touches

Monday, October 7th, 2019


0:00-5:00

Jog 400m

50ft Samson stretch

10 pike to cobras

50ft lateral stretches 

10 banded good mornings


Coach led warm up 

Floor stretches


WOD

Nerf Gun Biathlon for time 


50 KB russian swings (70/53)

Then,

5 rounds 

500m Row 

3 Targets shots

Then,

30 Burpees  


Penalty for a miss

Target 1 - 25ft walking lunges 

Target 2 - 100m run w/ ball (20/14) 

Target 3 - 10 pushups

Post times to comments

Friday, October 4th, 2019

0:00-5:00

For 5 mins complete 

25 battle rope slams

50ft bear crawl

25 spider man mtn climbers

50ft crab walk


Coach led warm up 

Foam roll


WOD

Complete as many rounds as possible in 20 minutes of:

5 thrusters

7 hang power cleans

10 sumo deadlift high-pulls

Men: 95lbs

Women: 65lbs.

Post rounds completed to comments

Thursday, October 3rd, 2019

0:00-5:00

2 rounds 

4 Crossover “atyt”

4 inchworm to Superman to hollow

10 kipping swings

:30 ea side shoulder/pec stretch on rig


Coach led warm up 

Lacrosse ball mobility 


WOD

10 rounds for time of:

3 weighted pull-ups, (45/25) (mod: 5 sec banded pull-ups or 5 sec supine ring rows)

5 strict pull-ups (mod: banded or ring row)

7 kipping pull-ups ( mod: banded, jumping or hip kip ring row)

For weighted pull-ups place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups

* challenge: try not to come off bar for full set of 3-5-7

Post time to comments

Wednesday, October 2nd, 2019

0:00-5:00

W/ pvc

10 presses

10 front squats

10 dead lifts

10 pass through 

Then

10 pike pushups

10 v up crunch

10 plank pushups 

100 flutter kicks


Coach led warm up 

Crossover symmetry - activation 


WOD

3 rounds for time of:

25 GHD sit-ups or weighted sit ups (30/20)

5 clean and jerks (205/125)

Post time to comments.


Extra credit

Alt tabata for 8 mins of:

Bike for cals

Jump lunges