CrossFit 11/04/19Warm-upCoaches Choice10-15 minutes coaches choiceSupersetStrict Toes-To-Bar (6x8)Dball Hold (6x1min Heavy)1 second = 1 repMetconAMRAP10 WB + SBC (AMRAP - Reps)10 min AMRAP 3-6-9-12-15-18-etc. WB 20/14 1-2-3-4-5-etc. Sandbag Cleans 100/80 Do your best to keep the WB Unbroken every round. 3 burpee penalty anytime the WB are broken up Intermediate 14/10 80/60 Beginner 10/8 60/40 3 sprawls per dropHomeworkDon't forget to submit your Intramural scores to your team captains! If you are signed up for the open, make sure to submit your scores by 8pm tonight!
Saturday 11/02/2019Warm-upGroup stretch400 meter run Group stretchMetconZombie Vs. Human (Time)If you are alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the living people and try to catch them! Run 800m 20 Double Unders 40 Air Squats 60 Sit-ups 40 Kettlebell Swings (70/53) ( 53/35) 20 Ring-Rows Run 400m *If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 25 burpees after the workout. **If you are a Human and you
Thursday 10/31/2019Warm-upWarm Up push ups, air squats, pull ups, stretch2 rounds: 15 push ups 30 second downward dog shoulder stretch 15 air squats 30 second lunge with back knee on ground 15 ring rows 30 seconds hanging from a pull up bar lat stretch drive head through shouldersWeightliftingPush Press (5x2 starting at 60%, build to a heavy double)Metcon
Tuesday 10/29/2019Warm-upWarm Up- Squat3 Rounds for Quality 10 Cal Bike 10 Air Squats 10 Walking Pistols 30 seconds Downward Dog 10 Samson StretchWeightlifting1 1/4 Back Squat (15 mins to build to a heavy triple)Drop to bottom of squat, drive up 1/4 of the way, descend to the bottom again and then stand to complete the repBack Squat (Then 5 minutes for 3x3 at today's 1 1/4 heavy)Metcon
CrossFit 10/26/2019Warm-upCoaches Choice10-15 minutes coaches choiceMetconbike, run, thruster, kb swing (Time)Teams of 2 For Time 50cal Bike 400 M Run together 100 Thrusters 65/55 400M run together 50 Toes-2-Bar 400 M run together 100 KB swings 53/35 400 run together 50 Cal Bike Split reps as necessary except the runs All Female teams only bike 35 calories Int: 45/35# Thrusters 35/26 KB swings Beg: 200m Runs or 250 Row
Friday 10/25/2019Warm-upWarm Up: Back and Pulling500m Row 4x15sec Bird/Dog (2 sets per leg/arm extended) 4x15sec Glute Bridges w/ 1 leg extended (2 sets per leg) (modify to traditional Glute Bridge if necessary) 10 Good Mornings w/ 10 sec pause at the bottom 10 Lunges MetconCrossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9 minutesCrossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)21
CrossFit 10/24/19Warm-upWarm-up Squat shoulders2 minutes on the bike then 2 rounds 10 Air squats 10 Push-ups 5 Jumping Air Squats 5 Inch worms 20 second Hang from bar WeightliftingFront Squat (E2 for 12min, 3 reps @ 70-80%)Every 2 minutes for 12 minutes perform 3 front squats @ 70-80% of your 1RM. From the floor. This is designed to load the body but not be maximal. Scale % as needed. MetconAMRAP 15min 10 OHS, 500 Row, 20 Wallball, 400 Run (AMRAP - Rounds and Reps)AMRAP 15 minutes 10 OHS 95/65 500m Row 20 Wallballs 20/14 400 Run Sc/Int: Choose a light weight for the OHS and