TUESDAY 10.20.2020 WOD

A.Five sets of:Front Squat x 2 reps @ 90-92.5%Rest 2-3 minutes-ModifyA.Every minute, on the minute, for 20 minutes (4 sets):Minute 1 – 45-Second Wall SitMinute 2 – 25 Jumping LungesMinute 3 – 30-Second L-SitMinute 4 – Valslide Leg Curls x 6-8 reps @ 3011Minute 5 – 10...

MONDAY 10.19.2020 WOD

A.Every 3 minute, for 15 minutes (5 sets):Strict Shoulder Press x 1 repSuggested loads per set (by %): 80, 85, 90, 95, 95+Once you have found your 1-RM, then perform the following:Every 3 minute, for 6 minutes (2 sets):Push Press x Max Reps @ 80-85% of today’s...

SUNDAY 10.18.2020 WOD

Part I:  StrengthStrict Press5 – 5 – 5 – 5 – 5Push Press3 – 3 – 3Part II:  Crossfit Games 2007 Event 11000m Row,Directly into 5 Rounds25 Pull-ups7 Push Jerks (135/95)Time Cap = 18:00 MinutesOLYMPIC WORKOUTPART I –  Seven...

SATURDAY 10.17.2020 WOD

In teams of two, alternating each movement, complete ten rounds for time of:400 Meter Run30 Wall Ball Shots (20/14 lbs)20 Dumbbell Box Step-Overs (50/35 lbs – 24″/20″)(Partner A runs 400 meters; Partner B performs 30 Wall Ball Shots; Partner A performs 20 Dumbbell Box...

FRIDAY 10.16.2020 WOD

CrossFit Games Open Event 20.3 & 18.4”21 Deadlifts (225/155 lbs)21 Handstand Push-Ups15 Deadlifts (225/155 lbs)15 Handstand Push-Ups9 Deadlifts (225/155 lbs)9 Handstand Push-Ups21 Deadlifts (315/205 lbs)50-Foot Handstand Walk15 Deadlifts (315/205 lbs)50-Foot...

THURSDAY 10.15.2020 WOD

A.Every 2 minutes, for 16 minutes (8 sets) of:Push Jerk + Split JerkBuild over the course of the 8 reps to today’s heavy.A.Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Landmine Press (right) x 8 reps @ 2111Station 2 – Landmine Press (left) x 8 reps @...