CrossFit WOD, October 19, 2019

LIFTURDAYSnatch DL + Hip Snatch (8min EMOM (1+1))Front Squat + Split Jerk (2+1)Metcon (AMRAP - Rounds and Reps)12min AMRAP 1 Round Cindy 25' Lunge 6 Burpee Box Overs (20") 25' Bear Crawl

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CrossFit WOD, October 18, 2019

Got you OPEN!Warm it on up2 rounds 20 single or double unders 5 touch the ground, reach over head 10 trunk rotations 5 db thrusters 10 kb or db strict presses, light Use very light KB or DB or even a 2.5 or 5# plate. Nothing heavier than 20 no matter how strong you...

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CrossFit WOD, October 17, 2019

ThursdayWarm-upWarm-up** Open Athletes ** Do the warm up, then do 20 minutes of light rowing/biking/skiing/jogging, then do the cool down. Warm Up: 3 Rounds of Row 1:00 (heels down!) 10 PVC Pass Throughs 8 PVC Overhead Squats 6 Daisy Pickers 4 Supermans w/ 4 second...

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CrossFit WOD, October 16, 2019

WednesdayWarm-upWarm-upStart off with 2:00 of Run, Row, or Bike just to get the blood flow going. 3 ROUNDS (1st Round w/PVC Pipe) 5 Inchworms 5 Behind the Neck Snatch Grip Presses 5 Behind the Neck Snatch Grip Presses in Quarter Squat 5 Sots Press 5 Back Squats 5/5...

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CrossFit WOD, October 15, 2019

TuesdayWarm-upWarm-up1:00 Bike/Row (start :20 easy→ :20 moderate→ :20 hard) Then go into… 2-3 ROUNDS: 5 Inch Worms + Push-Up 10 Scap Pull-Ups 10 KB Goblet Squats (pause :01 at the bottom) 10 KB Good Mornings WorkoutMetcon (Weight)EMOM x 24 MINUTES MIN...

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CrossFit WOD, October 14, 2019

MondayWarm-upWarm-up3-5 Minutes of Foam Rolling then... AMRAP x 5 MINUTES 10 Glute Bridges (pause :01 at the top) 10 Barbell Elbow Punches (5/arm with empty barbell) 5 Strict Press (pause :01 at the top)* 5 Burpees Over Bar (can jump over Jump Rope if needed) 20...

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CrossFit WOD, October 13, 2019

SundayWarm-upWarm-up1 ROUND... :30 at each station, non-stop: -Jumping Jacks -Up Downs -Sit Ups -Mt. Climbers Then in teams of 3... AMRAP x 2 MIN P1 - 2 Burpees + 1 Push-Up P2 - KB Farmer’s Carry Hold P3 - Rest AMRAP x 2 MIN P1 - 50m Jog Relay P2 - KB...

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CrossFit WOD, October 11, 2019

Open 20.1Warm-upWarm-up3 minutes easy row or bike. Then 3 Rounds: 3 walkouts (wide/medium/narrow) 10 PVC Pass Through 5 PVC C+J 5 PVC Snatches Then: Build to WOD weight and perform 2 rounds of 5 ground to overhead + 5 bar facing burpees.WorkoutCrossfit Games Open 20.1...

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CrossFit WOD, October 10, 2019

Thursday/Active RecoveryWarm-upWarm-up*** OPEN ATHLETES *** Do the warm up, then skip the metcon and do a 20 minute easy row/bike/jog. Then do the cool down. Warm Up: 3 Rounds of: 50 Single Unders 8 Track Swings all directions both legs 10 Hanging Knee Raises 10 PVC...

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