Category: WOD
Friday October 18, 2019 'Friday Workout'

Strength: Warm up all movements.

Workout: CF OPEN 20.2

20 Minute AMRAP

4 DB Thrusters RX(50lb./35lb)

6 Toes To Bar

24 Double Unders

Wednesday October 16, 2019 'Thursday Workout'

Workout: For Time

Teams of 2

600m Run

100 Calorie Row

400m Run

100 Calorie Assault Bike

200m Run

Tuesday October 15, 2019 'Wednesday Workout'

Strength: Back Squats 4×4 @ 80% + 4 Box Jumps (Higher than last week)

Workout: For Time

20-16-12-8-4 DB Front Rack Lunges RX(50lb./35lb.)

30 Strict Sit ups

20-16-12-8-4 DB Front Squats RX(50lb./35lb)

Tuesday October 15, 2019 'Tuesday Workout'

Strength: 10 Minute EMOM (Every Minute On the Minute)

15 Double unders/ 30 Single under + 2 Power Cleans RX(155lb./103lb.) RX+(205lb./143lb.)

Workout: For Time

400m Run

21 Pull ups RX+( Chest To Bar)

21 Shoulder To Overhead RX (95lb./63lb.)

400m Run

15 Pull Ups RX+(C2B)

15 Shoulder to Overhead

400m Run

9 Pull Ups RX+(C2B)

9 Shoulder To Overhead

Sunday October 13, 2019 'Monday Workout'

Strength: Bench Press 4×4 @80% + 6 Strict Toes To Bar

Workout: 5 Rounds For Time

20 Calorie Row/Assault Bike **Alternate each round**

7 Devil Presses RX(50lb./35lb.)

**20 Minute Cap**

Friday October 11, 2019 'Friday OPEN Workout'

Strength: Power Snatch or Power Clean + Jerk

Workout: CF OPEN 20.1

10 Rounds For Time

8 Ground To Overhead RX 95lb./65lb.

10 Bar Facing Burpees

Time Cap: 15 Minutes

Wednesday October 9, 2019 'Thursday Workout'

Strength: Mobility!

Workout: Teams of 2

For Time

500m Row

200m Run

1000m Row

200m Run

1500m Row

200m Run

1000m Row

200m Run

500m Row

Tuesday October 8, 2019 'Wednesday Workout'

Strength: Back Squats 4×3 @ 80% + 2 Box Jumps

Workout: For Time

30-20-10 DB Step up (50lb./35lb.)(24″/20″) **Single DB**

15-10-5 Strict HSPU

30-20-10 Wallballs

Extra Credit : 3 Rounds

15 Reverse Hypers

15 GHD Sit ups

15 Ring or Stationary Dips

Tuesday October 8, 2019 'Tuesday WOD'

Strength: 12 Minute EMOM **Every Minute On the Minute**

2 Power Cleans RX(155lb./103lb.) RX+(205lb./145lb.)

Workout: For Time

400m Run

50 Sit ups

20 Pull ups

400m Run

50 Sit ups

15 Chest To Bar

400m Run

50 Sit ups

10 Bar MU

Sunday October 6, 2019 'Monday Workout'

Strength: Warm up 2 Power Snatch + 1 OHS x3 sets for workout

Workout: For Time

Teams of 2!

50-40-30-20-10

Power Snatch RX (95lb./63lb.) RX+(115lb./83lb.)

Lateral Burpees over bar

Overhead Squats RX(95lb./63lb.) RX+(115lb./83lb.)

Calorie Row