10 Oct FRIDAY, OCTOBER 11TH
WORKOUT OF THE DAY CROSSFIT OPEN 20.1 10 ROUNDS FOR TIME 8 Ground-2-Overhead 95/65 10 Bar-Facing Burpees *15 MINUTE CAP L2: 75/55 L1: 45/35 Log your scores on Beyond the Whiteboard Don't...
WOD Blog
All in.
09 Oct THURSDAY, OCTOBER 10TH
STRENGTH EMOM X 30 (6 Rounds) MIN 1: :45 Double KB FR Hold 53/35 MIN 2: 80’ Sled push MIN 3: Cal Bike 11/9 MIN 4: 15 Up/Downs MIN 5: :30 Sec Ring...
08 Oct WEDNESDAY, OCTOBER 9TH
STRENGTH EMOM X 5 Clean High Pull + Hang Power Clean EMOM X 3 3 Power Clean EMOM X 3 2 Power Clean EMOM X 3 1 Power Clean THEN; 10 Min to find 1 Heavy Power...
07 Oct TUESDAY, OCTOBER 8TH
STRENGTH PUSH PRESS 8 Min to work up to 70% of 1 RM Then, Every 2:00 X 5 sets: 5 Push Press WORKOUT OF THE DAY AMRAP X 12 2-4-6-8...
06 Oct MONDAY, OCTOBER 7TH
STRENGTH WEEK 5 - 20 REP BACK SQUAT CYCLE 20 Minutes to find a 20 rep max. *ADD 5 lb from last week *Recommend 57-62% of 1 RM Back Squat COOL DOWN Mobility 10-12...
05 Oct SUNDAY, OCTOBER 6TH
WORKOUT OF THE DAY 30 MIN WINDOW 1500M Row Buy-in Then, AMRAP X Bear Complex Starting at 75/55 *Increase weight 10# every 5 reps *Power Clean + Front Squat + Push Press + Back...
04 Oct SATURDAY, OCTOBER 5TH
SKILL Bar Muscle-up 10-12 Min WORKOUT OF THE DAY OFF/DEF X 4 DEF: Run 400M OFF: AMRAP 3 Bar Muscle-up 9 Pistols *Continue where you left off *20 MIN CAP ____________________________________________________________ LITE N' TITE TABATA...
03 Oct FRIDAY, OCTOBER 4TH
WORKOUT OF THE DAY 3 ROUNDS FOR TIME 20 Cal Bike 20 HSPU/10 20 Box Jump Over 24/20 CURRENT WEEK PROGRAMMING 9/29/19-10/4/19 Log your scores on Beyond the...
02 Oct THURSDAY, OCTOBER 3RD
STRENGTH WEEK 4 - 20 REP BACK SQUAT CYCLE 20 Minutes to find a 20 rep max. *ADD 5 lb from last week *If just sarting, recommend 57-62% of 1 RM Back...
01 Oct WEDNESDAY, OCTOBER 2ND
WORKOUT OF THE DAY EMOM X 10 MIN 1: Mod Effort Bike/Row MIN 2: AMRAP: 4 Alt. Plate Lunges + 4 Plate G2OH 35/25 -Rest 2 Minutes- EMOM X 10 MIN 1: Mod Effort...