OCTOBER 2019
 

1 October 2019

GYMNASTICS (High Vol. Mod Int) 

Tabata 

Ring Row/Tricep Pushup


WOD - For Weight/Reps

12 Mins to Find Heavy Dedlift x 2

Then 10 Min AMRAP

200m Run

10 Bar Facing Burpees

Scaling Options Available

2 October 2019

STRENGTH - Push Jerk 1RM

WOD - 5 Rounds

1 Dedlift, 1 Hang Clean, 1 Power Clean, 1 Shoulder to Overhead, 1 Power Squat Clean, 1 Hang Squat Clean, 1 Dedlift @50% Push Jerk 1RM (Add weight ea Round)

25 Double Unders

Scaling Options Available

3 October 2019

CARDIO STRENGTH - 6 Rounds 

Min 1 - 10 Calorie Row

Min 2 - 8 Burpee

Min 3 - 20 Air Squats

Min 4 - 16 Hollow Rocks

 

WOD - 8 Min AMRAP

30 Chest to Bar Pullups

25 Wall Balls @9/6k

20 Chest to Bar Pullups

15 Wall Balls 

10 Muscle Ups

5 Wall Balls

5:30 OLY LIFT SESSION ONLY

Position, Control, Speed, Timing, Intensity, Strength

SOTS Press 3 Sets x 3 Reps

Behind Neck Squat Push Jerk 3 Sets x 3 Reps

1 x Power Snatch + 3 x OH Squat 4 Sets

Scaling Options Available

4 October 2019

GYMNASTICS (High Vol. Low Int) 

TABATA - Box / Pike HS Pushups/DB Seated Shld Press


WOD - For Weight/Time

10 Mins to Find Heavy Squat Clean & Jerk x 1

Then 3 Rounds 

30 DB Alt Snatch @25/15k

30 Box Jump Overs @24/30"

(15 Min CAP)

Scaling Options Available

5 October 2019

STRENGTH - Power Snatch 1RM

WOD - 16 Min AMRAP

2 DB Devils Press @2 x 17.5/10k

2 Alt. DB Stepups

4 DB Devils Press 

4 Alt. DB Stepups

6 DB Devils Press 

6 Alt. DB Stepups

Etc

Scaling Options Available

7 October 2019

SKILL - Wall Balls

 

WOD - GWEN for Weight

21-15-9 Clean & Jerks

You choose weight, to be used over all sets. Touch-n-go from the floor. Dumping or re-gripping results in foul and set must be re-started.

Scaling Options Available

8 October 2019

GYMNASTICS SKILL - Kipping


WOD - 5 Rounds for Time

30 Double Unders

12 Unbrocken Toes to Bar

Scaling Options Available

9 October 2019

WEIGHT LIFTING SKILL - Hang Clean

WOD - E5MOM 6 Rounds

21 Calorie Row

15 Burpee over Bar

9 Power Snatch @60/40k

Scaling Options Available

10 October 2019

MOBILITY - Hip

 

WOD - 20 Min AMRAP

25 Wall Balls @9/6k

400m Run

Scaling Options Available

11 October 2019

WOD - 5am, 6am, 9am

19.1 - 15 Min AMRAP

19 Wall Balls @9/6k

19 Calorie Row

CrossFit Open WOD - Week 1

All evening WOD's will be CrossFit Open WOD. Registered Athletes will be required to enlist a CrossFit Open Judge prior.

Scaling Options Available

12 October 2019

STRENGTH - Power Clean & Jerk 2RM

WOD - 3 Rounds for Time

800m Run

7 Rope Climbs / Chest to Bar Pullups (Must be chest to bar)

28 Pushups

Scaling Options Available

14 October 2019

SKILL - Thrusters

 

WOD - E2MOM 12 Mins

12 Dedlifts @60/40k

9 Hang Cleans

6 Shoulder to Overhead

Scaling Options Available

15 October 2019

GYMNASTICS SKILL - Hand Stand Pushup


WOD - 10 Min AMRAP

50 Alt. Pistols

10 Burpee Pullups

Rest 2 Mins Then

10 Min AMRAP

15 BF Situps

10 DB Slams @35/25k

Scaling Options Available

16 October 2019

WEIGHT LIFTING SKILL - Hang Snatch

WOD - 10 Min AMRAP

7 Hang Snatch @60/40k

14 Box Jump Overs @20"

Rest 1 Min Then

10 Min AMRAP

10 Overhead Lunges @50/30k

3 Box Jumps @30/24"

Scaling Options Available

17 October 2019

MOBILITY - Shoulder

 

WOD - 3 Rounds for Time

10 Min CAP

100 Double Unders

10 Med Ball Cleans @9/6k

Rest 1 Minute Then

2 Rounds for Time

Scaling Options Available

18 October 2019

WOD - 5am, 6am, 9am

19.1 -  

Beginning on an 8-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 61/38k
  25 toes-to-bars
  50 double-unders
  13 squat cleans, 83/52k
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  11 squat cleans, 102/65k
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  9 squat cleans, 124/79k
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
  25 toes-to-bars
  50 double-unders
  7 squat cleans, 142/93k

Stop at 20 minutes.

CrossFit Open WOD - Week 2

All evening WOD's will be CrossFit Open WOD. Registered Athletes will be required to enlist a CrossFit Open Judge prior.

Scaling Options Available

19 October 2019

STRENGTH - Split Jerk 3RM

WOD - 18 Min AMRAP

8 (ea) DB Clean & Jerk @ 2 x 17.5/10k

100m Shoulder Carry DB Walk

400m Run

Scaling Options Available

21 October 2019

SKILL - HS Walk

 

WOD - 10 Min EMOM

50m DB Farmer Carry @ 2 x 20/12.5k

4 Renegade Rows 

Rest 2 Minutes Then

8 Min AMRAP

12 Plate Ground to Overhead @25/15k

12 Dedlift @80/60k

Scaling Options Available

22 October 2019

GYMNASTICS SKILL - Pullup


WOD - Running Clock

1:00 - 8:00

2 Rounds

200m Wall Ball Sprint @9/6k

20 Burpees 

8:00 - 10:00 Rest

10:00 - 18:00 AMRAP

30 Double Unders

10 Wall Ball Air Squats

Scaling Options Available

23 October 2019

WEIGHT LIFTING SKILL - Dedlift

WOD - 5 Rounds for Time

12 Dedlift @80/60k

9 Hang Squat Cleans

6 Push Jerk

Scaling Options Available

24 October 2019

MOBILITY - Ankle

 

WOD - 5 Min AMRAP

Max Distance Plate Push

Rest 3 Minutes Then

5 Min AMRAP

Max Distance Row

Scaling Options Available

25 October 2019

WOD - 5am, 6am, 9am

19.3 - For time:
4 x 1.5m dumbbell overhead lunge @22.5/15k
50 dumbbell box step-ups @24/20"
50 strict handstand push-ups
4 x 1.5m handstand walk

Time cap: 10 minutes

CrossFit Open WOD - Week 3

All evening WOD's will be CrossFit Open WOD. Registered Athletes will be required to enlist a CrossFit Open Judge prior.

Scaling Options Available

26 October 2019

STRENGTH - Hang Squat Clean 1RM

WOD - 4 Rounds for Time/Reps

20 OH Lunges @50/35k

20 BF Situps

30 Air Squats

10ea DB Lunges @1 x 20/10k

Max Toes to Bar

Scaling Options Available

28 October 2019

SKILL - Dips

 

WOD - For Time

100 DB Hang Squat Clean Thruster @20/15k

EMOM 5 Burpees

Scaling Options Available

29 October 2019

GYMNASTICS SKILL - Chest to Bar Pullups


WOD - 6 Rounds for Time

60 Skips

18 Wall Balls @9/6k

12 Chest to Bar Pullups

200m Sprint

Scaling Options Available

30 October 2019

WEIGHT LIFTING SKILL - DB Clean & Jerk

WOD - 21-15-9

DB Snatch Right Arm @20/15k

DB Snatch Left Arm

Pullups

Scaling Options Available

31 October 2019

MOBILITY - Wrists/Elbows

 

WOD - For Time

60 Double Unders

200m Run

15 Burpee Box Jumps @24/20"

15 American KB Swing @24/16k

500m Row

15 American KB Swing

15 Burpee Box Jumps 

200m Row

60 Double Unders

Scaling Options Available

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