Friday

Oct 11, 2019

Workout of the Day CrossFit Games Open 20.1 10 rounds for time  8 ground-to-overheads (#95/#65). 10 bar-facing burpees Time cap: 15 minutes


Thursday

Oct 10, 2019

Pre WOD 5 rounds, not for time 7 close grip bench press 7 romanian deadlifts Workout of the Day Every minute on the minute for 12:00 Even: 10 thrusters Odd: 20 kettlebell swings *athlete choice for weight, AHAP while still being able to maintain pace with clock


Wednesday

Oct 9, 2019

Workout of the Day Every 10:00 for 40 minutes 400 run 500/400 row 1 mike bike 20 jumping squats 15 pushups 10 pullups *post time of slowest round


Tuesday

Oct 8, 2019

Pre WOD Every 2:00 on the minute for 8:00 4 front squats Every 2:00 on the minute for 8:00 4 back squats Workout of the Day 5 rounds 3:00 20/15 calorie row AMRAP clean and jerk (#185/#125) 1:00 rest


Monday

Oct 8, 2019

Workout of the Day 3 rounds 20/15 calorie Assault bike 40 double unders 20 deadlifts (#225/#155) 40 double unders 20 toes to bar 2:00 rest between rounds, record time of slowest round  


Saturday

Oct 5, 2019

Workout of the Day 4 rounds for time 400 run with med ball 400 run without med ball 25 wall ball shots 15 burpees


Friday

Oct 4, 2019

Workout of the Day Every 4 minutes on the minute for 20:00 20 DB snatches (#50/#35)(Rx+ #70/#50) 40 double unders 2 legless rope climbs Post WOD 40 strict knees to elbows (Rx+ knees to opposite elbow)


Thursday

Oct 3, 2019

Pre WOD Bench press 5-5-3-3-1-1-max effort @ 50% Workout of the Day 4 rounds for time 400 meter run 50 squats  


Wednesday

Oct 2, 2019

Workout of the Day 3 rounds 3:00 30/24 calorie row AMRAP kettlebell deadlifts (32kg/24kg) 1:00 rest 3 rounds 3:00 30/24 calorie bike AMRAP devils press (#50/#35) 1:00 rest


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