Class Times 5:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open Gym
5:00 ~ Kids/Teens Class
Mod ~ EMOM 8
2 Power Cleans + 1 Hang Squat Clean
Wod ~ 3 RFT
800m Run
12 alternating DB Squat Snatch 25/40
12 DB Box Step Up
4 Bar MU
10/26/19
Saturday Morning @ 8:30 with Coach Paige
Skill ~ TTB
** if proficient EMOM TTB & Pistols
Wod ~ Partner Wod split reps as desired
60 Power Cleans 95/135
40 Wallballs 14/20
60 Pull ups
40 Wallballs
60 Push Jerk
40 Wallballs
in remaining time max Clean & Jerks
10/25/19
Class Times 5:15/8:30 & 6:00
20.3 CrossFit Open Workout
21-15-9
Deadlift (155/225)
Handstand Push Up
21-15-9
DeadLift (225/315)
Handstand Walk
or
3 RFT
15 Thrusters 55/75
30 KB Swings
15 Sumo DL high pull 55/75
300 Row or Run
10/24/19
Class Times 4:30/5:15/8:30 & 4:00/6:00
Mod ~ Press Series
Wod ~ Tabata
Hang Clean (45/65)
Aur Squats
Push Up
Farmer Carry Lunge (25/40)
Bonus Rnd Hollow Rocks
10/23/19
Class Times 4:30/5:15/6:15 & 4:00/6:00/7:00
4:00 ~ Open Gym
5:00 ~ Kids/Teens Class
7:00 ~ Oly Class
Mod ~ DeadLift
Wod ~
400m run
21 KB Burpee DL 9 HSPU
400 Run
15 KB Burpee DL 15 HSPU
400 Run
9 KB Burpee DL 21 HSPU
$$ Cash Out 400m Run $$
10/22/19
Class times 4:30/5:15/8:30 & 4:00/6:00/7:00
7:00 ~ Open Gym
Mod ~ Back Squat
Wod 2 RFT
40/45 Cal Row
30 OHS (65/95)
20 Pull ups
10 Power Snatches (65/95)
10/21/19
Class Times 5:15/6:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open Gym
5:00 ~ Kids/Teens
Mod ~ “GWEN”
for load complete 15-12-9 unbroken touch n go Clean & Jerk.
Endurance
3:00 x 4
30 Ab mat sit ups
15 Box Jump Overs (20/24)
max Cal Bike
10/19/19
Saturday morning class at 8:30
Mod ~ Overhead Squats
Wod ~ Fight Gone Bad
3 Rnds ~ 1:00 min at each movement score total reps
WallBalls
Sumo DLHP (55/75)
Box Jumps
Push Press (55/75)
Cal Row
10/18/19
Class Times 5:15/8:30 & 6:00
Wod 20.2….
20:00 AMRAP
4 Thrusters (35/50)
6 TTB
24 DU
Accessory Work
5 Rnds
5 Bulgarian Split Squat
10 Snow angles
15 Reverse Hypers
10/17/19
Class Time 4:30/5:15/8:30 & 4:00/6:00
Mod ~ Every :90 x 7
Power Clean
Push Jerk
Hang Squat Clean
Split Jerk
Wod
10-9-8-7-6-5-4-3-2-1
MB Cleans (14/20)
Strict Press (55/75)
V-Ups
Russian KB Swings (53/70)
** In between each set 1 Rope Climb
10/16/19
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open
5:00 ~ Kids/Teens
7:00 ~ Oly Class
Skill ~ Emom 10
Odd ~ 6 ring dips / MU progressions
Even ~ 10 Handstand Push up
Mod ~ Dead Lift
Wod ~ 3 RFT
10/15 Cal Bike
15 DL
80 DU
10/15/19
Class Times 4:30/5:15/8:30 & 4:00/6:00/7:00
7:00 ~ Open Gym
Mod ~ Barbell Complex = Back Squat, Push Jerk, Thrusters
Wod 3:00 x 4 (2:00 rest)
25/18 Cal Row
max TTB in remaining time
Class times 5:15/6:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open Gym
5:00 ~ Kids/Teens Class
Mod ~ EMOM 10
Squat Snatch
Wod ~ 17:00 AMRAP
(Partner Wod)
Buy In 37 Partner Wallballs
Then Amrap
P1: Run 200m
P2: amraps
10 Hang Cleans (95/135)
14 Box Jump Overs
**after rounds 3 & 7 complete 37 partner Wallballs
10/12/19
8:30 Class With Coach Emily
Mod ~ Clean Complex
Wod ~ 4 RFT
9 CTB Pull ups
12 DL (155/225)
15 WallBalls
300m Row
10/11/19
Class Times 5:15/8:30 & 6:00
Mod ~ Front Squats
Wod 20.1 (15:00 Time cap)
10 RFT
8 Ground to Overhead (65/95)
10 Bar Facing Burpees
10/10/19
Class Times 4:30/5:15/8:30 & 4:00/6:00
Skill ~ Double Unders & HSPU
Mod ~ EMOM 18:00
Min 1 ~ 8/10 Cal Bike
Min 2 ~ 10 Burpee Box Jump Overs
Min 3 ~ 10 DB Thrusters 35/50
Accessory Work
3 Rnds
100 sled drag
20 Banded Hip Raises
20 Weighted sit up/ GHD Sit up
10/9/19
Class Times 4:30/515/6:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open
5:00 ~ Kids
7:00 ~ Oly class
Mod ~ Push Press
Wod 5 RFT (1:00 rest)
500 run
30 KB Swings (35/53)
6 Strict pull ups
10/08/19
Class times 4:30/5:15/8:30 & 4:00/6:99/7:00
7:00 ~ Open Gym
Mod ~ Overhead Squat Complex
Wod ~ 20:00 AMRAP
75 DU
50 Wallballs (14/20)
25 Power Cleans (95/135)
15 TTB
5 Bar MU
10/7/19
Class Times 5:15/6:15/8:30 & 4:00/6:00/7:00
4:00 ~ Open Gym
5:00 ~ Kids/Teens Class
Mod ~ 8:00 AMRAP
7/10 cal Bike or 100 m sprint
7 DL (55/75)
7 Shoulder Press
7 Back Squats
Wod ~ CF Total
1 Rep Max in ~
Shoulder Press, Back Squat & DeadLift
10/05/19
8:30 Bring Friend Day
Mod ~ Shoulder Press
Wod ~ Partner Wod ** Split reps one athlete works one rests **
10: 00 AMRAP
40 WallBalls 14/20
40 Sit ups
40 Cal Rower
40 Sumo DL 115/165
Rest 2:00
8:00 AMRAP
20 WB
20 Sit ups
20 Cal Rower
20 Sumo DL
