6 October – 12 October 2019

Posted on October 6, 2019

Monday, October 7

WOD: EMOM 28 Minutes

Minute 1: 40 Second Plank

Minute 2: Row for Calories 11/13

Minute 3: 12 Knees to Elbows

Minute 4: 15 Goblet Squats 35/55

 

Tuesday, October 8

WOD: 17.1

  • For Time
  • 10 Dumbbell Snatches (35/50)
  • 15 Burpee Box Jump Overs
  • 20 Dumbbell Snatches (35/50)
  • 15 Burpee Box Jump Overs
  • 30 Dumbbell Snatches (35/50)
  • 15 Burpee Box Jump Overs
  • 40 Dumbbell Snatches (35/50)
  • 15 Burpee Box Jump Overs
  • 50 Dumbbell Snatches (35/50)
  • 15 Burpee Box Jump Overs
  • 20 Minute Time Cap

 

Wednesday, October 9

WOD: For Time

*800 Meter Run Buy In

10 Rounds

5 Pull-Ups

10 Front Racked Dumbbell Lunges 70/100

15 Double Unders

*800 Meter Run Buy Out

*30 Minute Time Cap

WOD: AMRAP 12 Minutes
14 SDLHP 35/55
20 Medicine Ball Sit-Ups 14/20
200 Meter Row
WOD: AMRAP 12 Minutes
14 Alternating Plank Ups
20 Slam Balls 25/40
6  Shuttle Sprints 50′
Friday, October 11

WOD: CrossFit Open 20.1

Workout will be announced Thursday night at 7:00 PM

Bootcamp class will be a workout based on 20.1 and will be announced the day of.

 

Saturday, October 12

Partner WOD:  For Time

Farmers Carry 500′ (10 lengths of the gym) 70/110

100 Burpees

150 Air Squats

75 Push-Ups

100 Kettlebell Swings 35/55

Farmers Carry 500′ (10 lengths of the gym) 70/110

75 Push-Ups

50 Burpees

*38 Minute Time Cap

 

  • Getting Started

    Get Started Now!

    FREE intro class every Saturday @ 10:30AM

    Class Schedules
  • Questions?

    #WorkHardBeNice