October 31, 2019

ALTERNATING DOUBLE TABATA:

WALLBALLS, 20/14

HOLLOW HOLD

October 30, 2019

5 ROUNDS

20 CALORIE ROW + 10 BURPEES OVER THE ROWER

REST 1:00

BIKE OPTION:

15 CALORIE BIKE + 10 BURPEES OVER THE PARALETTE

REST 1:00

October 29, 2019

4 ROUNDS

1 MINUTE EACH OF...

KETTLEBELL SWINGS, 1.5/1.0 PD.

MEDBALL SQUAT CLEANS, 20/14

SLAMBALLS, 50/30

REST

October 27, 2019

50 BOX JUMP OVERS, 24/40

40 POWER CLEANS, 135/95

50 PUSH UPS

40 CHEST TO BAR PULL-UPS

50 DOUBLE UNDERS

40 SHOLDER TO OVERHEAD, 135/95

50 SIT-UPS

40 BURPEES

October 26, 2019


3 Rounds
15 Pull-ups
30 Walking lunges
15 Hang power cleans, 115/75
30 Walking lunges  

October 25, 2019

CrossFit Open 20.3 (18.4)

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft....

October 24, 2019

FOR TIME:

ROW

100 M

(REST :30)

200 M

(REST :30)

300 M

(REST :30)

400 M

(REST 1:00)

500 M

(REST 1:00)

500 M

(REST 1:00)

400 M

(REST :30)

300 M

(REST :30)

200 M

(REST :30)

100 M

October 23, 2019

30 MINUTE EMOM

1 CLEAN AND JERK

1-5 (60%)

6-10 (65%)

11-15 (70%)

16-20 (75%)

20-30 (80%+)

October 22, 2019

EMOM X 16 MINUTES

5 SLAMBALLS, 50/30

5 BOX JUMP OVERS, 24/20

5 BURPEES

October 20, 2019

10 MINUTE AMRAP

9 DUMBBEL OVERHEAD SQUATS (R)

9 DUMBBELL OVERHEAD SQUATS (L)

30 FT HSW OR 3 WALL WALKS

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