Category: WOD
Thursday November 7, 2019 'Thursday Workout'

Workout: Teams of 2

For Time

600m Run

80 Calorie Assault Bike

4000m Row

Tuesday November 5, 2019 'Wednesday Workout'

Strength: Bench Press 4×2 @ 85%

Workout: For Time

21-15-9

Burpee 6″ target

Power Clean RX (95lb./63lb.)

then,

9-15-21

Air Squats

Deadlifts RX(95lb./63lb.)

Tuesday November 5, 2019 'Tuesday Workout'

Strength: 12 Minute EMOM (Every Minute On the Minute)

2 Power Snatches RX(115lb./83lb.) RX+(155lb./103lb.)

Workout: 3 Rounds For Time

60 Sit ups

20 Pull ups

60 Double Unders

20 KB Swings (53lb./35lb.)

Sunday November 3, 2019 'Monday Workout'

Strength: Back Squats 4×2 @ 85%

Workout: Teams of 2

100-80-60-40-20

Calorie Row

Thrusters (Bar)

24 Minute Cap

Extra Credit: 3 Rounds

15 Reverse Hypers

15 Dips **Stationary or rings**

15 Banded Hamstring Curls

Friday November 1, 2019 'Friday Workout'


Workout: CF OPEN 20.4

30 box jumps

15 clean and jerks, 65 | 95 lb.

30 box jumps

15 clean and jerks, 85 | 135 lb.

30 box jumps

10 clean and jerks, 115 | 185 lb.

30 single-leg squats

10 clean and jerks, 145 | 225 lb.

30 single-leg squats

5 clean and jerks, 175 | 275 lb.

30 single-leg squats

5 clean and jerks, 205 | 315 lb.

20-in. box

24-in. box

Time cap: 20 minutes

Wednesday October 30, 2019 'Thursday Workout'

Workout: Teams of 2

For Time

150 Double Unders

1500m row

30 Cal. Assault Bike

100 Double Unders

1500m row

30 Cal. Assault Bike

50 Double Unders

1500m Row

30 Cal. Assault Bike

Tuesday October 29, 2019 'Wednesday Workout'

Strength: Back Squats 3×6 @ 80%

Workout: 12 Minute AMRAP (As Many Rounds As Possible)

40 Wallballs

30 Toes To Bar

20 Overhead Squats RX(95lb./63lb.) RX+(135lb./93lb.)

10 Ring Dips RX+(10 Ring Muscle Ups)

Tuesday October 29, 2019 'Tuesday Workout'

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

2 “Squat Cleans” RX(135lb./93lb.) RX+(165lb./115lb.)

Workout: For Time

600m Run

250m Row

10 Calorie Assault Bike

400m Run

250m Row

10 Calorie Assault Bike

200m Run

250m Row

10 Calorie Assault Bike

Sunday October 27, 2019 'Monday Workout'

Strength: Bench Press 3×6 @ 80%

Workout: For Time

Teams of 2

50-40-30-20-10

Alternating DB Snatches RX(50lb./35lb.)

Lateral Burpee over DB

then,

50-40-30-20-10

DB or KB Goblet Squats RX(70lb./50lb.)

Pull ups

Friday October 25, 2019 'Friday Workout'

Workout: CF OPEN 20.3

For time:
21 deadlifts, 225 lb./155lb.
21 handstand push-ups
15 deadlifts, 225 lb./155lb.
15 handstand push-ups
9 deadlifts, 225 lb./155lb.
9 handstand push-ups
21 deadlifts, 315 lb./205lb.
50-ft. handstand walk
15 deadlifts, 315 lb./205lb.
50-ft. handstand walk
9 deadlifts, 315 lb.205lb.
50-ft. handstand walk

Time cap: 9 min.