SUNDAY 11.01.2020 WOD

HAPPY HALLOWEEN! Part I:  AccessoryEvery Minute on the Minute for 15 Minutes, Alternate Between5 to 6 Cossack Squats/Side7 to 8 Dumbbell Strict Press from Split Stance10 to 12 Banded Kettlebell SwingsPart II:  Crossfit Games 2007 Event 9“Happy Star” 4...

SATURDAY 10.31.2020 WOD

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:15 Calories of Rowing12 Deadlifts (155/105 lbs)9 Hang Power Cleans (155/105 lbs)6 Shoulder to Overhead (155/105...

FRIDAY 10.30.2020 WOD

“CrossFit Games Open Event 20.5″For time, partitioned any way:40 Muscle-Ups80 Calorie Row120 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)Time Cap: 20 minutesFor time, partitioned any way:40 Strict Pull-Ups80 Calories of Rowing on Concept 2120 Wall Ball...

THURSDAY 10.29.2020 WOD

Every minute, on the minute, for 30 minutes (6 sets) of:Minute 1 – 8 Deadlifts @ 65-70% of 1-RMMinute 2 – 16 Walking Lunges with Farmer’s Carry (70/44 lb KBs)Minute 3 – 24 Band Pull-ApartsMinute 4 – 12 Parallette Shoot-Throughs Minute 5 – 30-Second Front Leaning Rest...

WEDNESDAY 10.28.2020 WOD

She said YES! A.Every 2 minutes, for 18 minutes (3 sets of each):Station 1: Muscle-Ups x Max Reps in 45 seconds, (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) or Stationary Dips x 10-12 reps @ 2111Station 2: Handstand Walk x 20 Feet, Wall ...