Friday 9.20.19
“Harlem Shake” Strength: 1RM Squat Clean Metcon: 12 Minute AMRAP 100m Row 5 Deadlifts 5 Push Press RX Men: 95 Women: 65 RX+ Men: 135 Women:
Thursday 9.19.19
“Pumpkin Spice” Strength: 1RM Power Snatch Metcon: 3 Rounds for time (14 Minute Time Cap) 50 DU 20 Power Snatch 15 Toes-to-Bar RX Men: 75 Women:
Wednesday 9.18.19
“Pain Cave (Retest)” Metcon: For Time (14 Minute Time Cap) 6-9-12-9-6 Burpees OTB (Lateral) Front Squats Chest-to-Bar Pull Ups RX Men: 135 Women: 95 RX+ Men:
Tuesday 9.17.19
“Medium Size” Strength: 1RM Overhead Squat Metcon: 11 Minute AMRAP 100m Sprint 10 KB Swings 10 Hollow Body Rocks RX Men: 35 Women: 53 RX+ Men:
Monday 9.16.19
“CrossFit Open Workout 15.4” Strength: 1RM Front Squat Metcon: 8 Minute AMRAP 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3
Saturday 9.14.19
“Grunt Work” Metcon: 3 Person Teams For Time (30 Minute Time Cap) 80 Tire Flips Every 20 flips Run 400m (together) 30 Burpees 30 Pullups *Teams
Friday 9.13.19
“CrossFit Open Workout 17.5” Strength: Squat Clean 5×2 Metcon: 10 Rounds For Time (14 Minute Time Cap) 9 thrusters 35 double-unders Rest 3 Minutes Finisher: 30 DB
Thursday 9.12.19
“Icy Hot” Strength: Power Snatch 5×1 Metcon: For Time (14 Minute Time Cap) 13-11-9-7-5-3-1 Hang Power Snatch Ring Pushups Chest to bar RX Men: 75
Wednesday 9.11.19
“9/11 Tribute” Metcon: For Time (30 Minute Time Cap) 2001m Run 11 Box Jumps (30/24 in) 11 Thrusters (125/85 lb) 11 Chest-to-Bar Pull-Ups 11 Power
Tuesday 9.10.19
“Prohibition” Strength: 10 Minute EMOM – Front Squat x2 Metcon: 15 Minute AMRAP 10 OHS 5 Toes-to-Bar 1 Rope Climb RX Men: 95 Women: 65
Monday 9.9.19
“Blood Pressure” Strength: A1) Bench Press 5×3 A2) Ring Rows 5×5 w/ 3′ descent Metcon: For Time (13 Minute Time Cap) 30 Power Cleans 30
Saturday 9.7.19
“Field Day” Metcon: 3 Person Teams For Time 250 Air Squats 200 KB Swings 150 Pushups 100 Walking Lunges (50 per side) *While 1 person runs,
Friday 9.6.19
“Pop the Top” Strength: 14 Minute EMOM: Strict Press & Barbell Rows Metcon: For Time (14 Minute Time Cap) 1k/800m Row Then: 5-10-15-20 HSPU Pullups
Thursday 9.5.19
“Little Engine That Could” Strength: 10 Minute EMOM – Front Squat x3 Metcon: For Time (12 Minute Time Cap) 10-9-8-7-6-5-4-3-2-1 Thrusters 1-2-3-4-5-6-7-8-9-10 Burpees Rest 3
Wednesday 9.4.19
“Long Road Ahead“ Skill: Double Unders Metcon: 17 Minute AMRAP 15 Deadlifts 10 Toes-To-Bar 50 DU RX Men: 135 Women: 95 RX+ Men: 185 Women:
Tuesday 9.3.19
“Hold My Barbell“ Strength: Pullup Accessory Work A1: 3-5 Strict Pullups/C2B/Weighted A2: 20 Hollow Rocks A3: Bottoms up KB Hold (20-30 seconds per arm) https://www.youtube.com/watch?v=UpBzi0HIdAI x3
Monday 9.2.19
“Time to Labor“ Metcon: For Time (Teams of 4) 100 Calorie Row/Bike 100 Pushups 100 KB Swings 53/35 100 Box Jump Overs 20″ 100 Pullups 100
