Wednesday Oct 16, 2019


10 Minute EMOM:

5 Power Snatch

*Pick your own weight.  These MUST BE TOUCH AND GO.  Work on some barbell cycling and technique here.  Be smooth returning the bar to the ground.



Teams of 3

20 Minute AMRAP:

200m Run

15 Russian KBS (70/53#)

15 Toes to Bar

*Partners may rotate once each team member has completed all 15 reps or the 200m run. The KBS should be unbroken.  Limit the TTB to 2 good sets at most, so if you need to cut the reps down a little that’s okay.


Scaling Options:

Toes to Bar | Knees to Chest | Sit Ups

Tuesday Oct 15, 2019


Hang Squat Clean (20 Minutes)


*Build to a heavy single for the day.  Focus on a strong pull and good footwork.  If you have trouble pulling the bar all the way back up to your upper thigh, only lower the bar to the mid hang (middle thigh).



20 Minute AMRAP:

5 Squat Cleans (185/125#)

10 Strict Handstand Push Ups

15 Ab Mat Sit Ups

*Pace this workout out from the start!  The squat cleans should be moderately heavy singles.  Scale the strict HSPU to dumbbell strict press. Try to recover on the sit ups.

Scaling Options:

10 Strict HSPU 5; 7 Strict HSPU; 10 Double Dumbbell Strict Press

Monday Oct 14, 2019

Monday Oct 14, 2019



6 x 400m Run

Rest 30 Seconds

*The focus today is pacing.  Each 400m should be faster than the one before it.  Work on finishing strong and pacing yourself. 



Bench Press (20 Minutes)

3x Max Reps at 75% of 1RM

*These 3 sets should all be at the same weight!  


Bent Over Barbell Row


*Complete 1 set of 12 after each set of bench press.

Saturday Oct 12, 2019

In a Team of 3

30 Minute AMRAP:

Partner 1: Max Calorie Bike

Partner 2: 10 Power Cleans (135/95#) + 10 Muscle Ups

Partner 3: Rest

*In a team of 3.  Rotate on the Power Clean/ Muscle Up station.  No more than 3 sets on the muscle ups. The sub for muscle ups is burpee pull ups today.  The cleans should be something you can move fast through. 5 – 6 rounds is the target today.  Score = total calories. You can sub any machine for the bike if need be.

Friday Oct 11, 2019

Crossfit Open WOD 20.1


10 rounds for time of:
8 ground-to-overheads, 95 lb.
10 bar-facing burpees Time cap: 15 minutes



10 rounds for time of:
8 ground-to-overheads 65/45 lbs
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Thursday Oct 10, 2019


4 Rounds for Time:

10 Dead lifts

10 Hang Power cleans

10 Shoulder to Overhead

400m Run

Men: 115lbs

Women: 80lbs

*Treat this wod like a slow and steady cardio session as we get ready for the Crossfit Open.

Wednesday Oct 9, 2019


2 Rounds for Time, With a Partner:

100/80 Calories on the Bike or Rower

800m Run together

Rest 3 Minutes

*Allow 25 Minutes for this.  Share the bike calories.  Run the 800 solo. Don’t run to your partners pace. Once BOTH partners are finished their first 800, rest 3 minutes and repeat.  Work on breathing today!