Category : Uncategorized

Wednesday’s WOD – 10.23.19

METCON

Slamma Jamma – Every 4 Minutes x 5 Rounds (Time)
20 Slamballs (20/12)
200 Meter Slamball Run (20/12)
20 Slamball Squats (20/12)

Score is Slowest of the 5 Rounds

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Tuesday’s WOD – 10.22.19

STRENGTH

Hang Power Clean
Heavy Set of 3

METCON

Bloodthirsty – AMRAP 12 (Rounds & Reps)
15 Burpees
12 Deadlifts (135/85)
9 Hang Power Cleans (135/85)
6 Push Jerks (135/85)

RX+ (155/105)

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Saturday’s WOD – 10.19.19

METCON

Crossfit Games Open 20.2 – AMRAP 20 (Reps)
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled – AMRAP 20 (Reps)
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

35-lb/20-lb dumbbells

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Thursday’s WOD – 10.17.19

METCON

Dumbbells Gone Bad – 3 Rounds (Reps)
1 Minute DB Front Squat
1 Minute DB Back Step Lunges
1 Minute DB Push Press
1 Minute DB Box Step Ups
1 Minute Calorie Row
1 Minute Rest

2 DB’s 35#/25#

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Saturday’s WOD – 10.12.19

METCON

Crossfit Games Open 20.1 (Ages 16-54)
10 Rounds (Time)

8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54)
10 Rounds (Time)
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees
Time cap: 15 minutes

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