Saturday – 10/24/20
For Time:
800m Row
50 Double Unders
50 Ab-mat Sit-ups
600m Row
40 (empty barbell) Front Squats (45/35)
40 Push Presses (45/35)
400m Row
30 Power Cleans (65/95)
30 BB Rows (65/95)
200m Row
200m Run
Friday – 10/23/20
A: 4 minute AMRAP of 10 Push-ups, 10 Air Squats, 10 Ab-mat Sit-ups
B: 4 minute AMRAP of 15 KB Swings, 15 KB Deadlifts
C: 5.5.3.3.3 Back Squats
Thursday – 10/22/20
Catch the CrossFit Games this weekend – Oct 23-25!
A: 5.5.5.5.5 Strict Toes to bar (scale = knee ups) (no kipping)
B: Tabata Prowler Pushes from No Parking to old gym door
C: 5 Min AMRAP of DB Snatches
Wednesday – 10/21/20
A: 12 Minute AMRAP
20 Double Unders
2 Overhead Squats
2 V-ups
(Add 2 reps to the overhead squats and V-ups every round)
B: 3 min AMRAP of Burpee Box Jumps
Tuesday – 10/20/20
A: 5.5.4.3.3 Strict Press
B: 3.3.3 Push Press
C: 3 Rounds of 100m Farmer Carry + 20 Air Squats (RX+ Goblet Squat 35/53)
Monday – 10/19/20
A: 3.3.3.3.3 Power Cleans
B: 1.1.1 (full) Cleans
C: 4 Rounds of 100m uphill sprints + 15 Supermans (rest is walking back down to yellow railing)
Sunday – 10/18/20
Open Gym – 9am – 11am. Schedule your spot here.
Saturday – 10/17/20
A. Hang cleans working toward heavy 2 reps
B. AMRepsAP of:
(climbing ladder)
1 double DB Thruster
1 Ring Row
2 double DB Thrusters
2 Ring Rows
3,3
4,4 and so on for 10 minutes
Friday – 10/16/20
2 x 8 minute AMRAPS
Group 1 (up to 6) Inside:
– 20 Wall Balls (14/20 – 9/10)
– 20 ABMAT Sit-ups
– 20 Ring Rows
Group 2 (up to 6) Outside:
– 20 Reverse Lunges (RX+ = add weight)
– 20 DB Push-presses
– 20 Reverse Crunches
(Rest for 2 minutes and the groups switch places and complete the same thing)
Thursday – 10/15/20
A: Back Squats 8 rounds of 3 reps (attempting to max out)
B: 10 minute EMOM of 5 back squats at your 75% for the day.
C: For Time:
100m Over/Under Carry (1 weight at the side, one in waiter position overhead, switch halfway)
50 Air Squats
100m Over/Under Carry
Wednesday – 10/14/20
For Time:
1000m Row
50 Front Squats (65/95)
40 Deadlifts (115/145)
30 Double Unders
20 Push Presses (65/95)
10 Burpees
Tuesday – 10/13/20
A: Deadlifts build to heavy triples
B: 10-minute EMOM: 3 power cleans (95/135) then complete double-unders until next minute
Monday – 10/12/20
A: 6 minute AMRAP of:
Buy In (complete just once) 500m Row
10 alternating DB Hang Clean and Jerk
10 Box Jumps
Rest 2 minutes
10 minute AMRAP of:
Buy in (complete just once) 1000m Row
10 alternating DB Hang Clean and Jerk
10 Box Jumps
B: Tabata Planks
Sunday – 10/11/20
Open Gym! Book your slot here.
Saturday – 10/10/20
20-minute AMRAP of:
500m Row
40 Weighted Reverse Lunges (20 each leg – 35/53)
3 Burpees
30 KB Swings (35/53)
3 Burpees
20 Push-ups
3 Burpees
10 KB Thrusters (double weights)
3 Burpees
Friday – 10/9/20
A: 5×5 RDL
B: E2MOM for 20 minutes, complete 3 Deadlifts (build to heavy 3)
C: 3 Rounds of 200m Run from bottom of hill, rest is walking back down.
Thursday – 10/8/20
A: 8 Rounds of Clean Complex adding weight each round (attempting to max out)
Complex = Clean Pull + Hang Power Clean + 2 Front Squats + Squat Clean
B: “Grace” 30 Clean and Jerks for Time (95/135)
Wednesday – 10/7/20
3 Rounds cycling through each station for 1 minute of work, 20 seconds of rest
-Wall balls (Bring your ball with you)
-Man Makers (1 = Right Row, Left Row, Squat Clean, Right Lunge, Left Lunge, Press)
-Ring Rows (or strict pulls ups, no bands/kipping)
-Double Unders
-ABMAT Sit-ups
Tuesday – 10/6/20
Keep an eye out for our newsletter this week with more info about our ability to work out inside. We will still continue to primarily use the outdoor space, but keep a mask handy for those opportunities to do movements inside.
A: 5 rounds of 5 reps back squats adding weight each round
B: 3 rounds of 10 reps seated good mornings
C: For time complete:
30 Windmills
30 Empty barbell push presses
30 Air squats
400m Run
Monday – 10/5/20
For Time Complete:
200m Farmer Carry
20 KB Hang Snatches (26/35)
20 KB Push Presses (26/35)
400m Run
50 V-ups
400m Run
20 KB Push Presses (26/35)
20 KB Hang Snatches (26/35)
200m Farmer Carry
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