Endurance WOD (7:45am)
22 Minute AMRAP of:
50/38 Calorie Row
20 Push-ups
20 Pull-ups
20 Overhead Squats (75/55)
20 Kettlebell Swings
50/38 Calorie Row
20 Push-ups
20 Pull-ups
20 Overhead Squats (75/55)
20 Kettlebell Swings
Community WOD (10:00am)
3 Rounds
4 Minute AMRAP of:
200 Meter Run
10 Burpees
20 Goblet Squats
20 Kettlebell Swings
*Rest 90 seconds between rounds. If not enough time remains to run in a round, substitute for 40 jumping jacks.
4 Minute AMRAP of:
200 Meter Run
10 Burpees
20 Goblet Squats
20 Kettlebell Swings
*Rest 90 seconds between rounds. If not enough time remains to run in a round, substitute for 40 jumping jacks.
Open 20.2
Complete as many rounds as possible in 20 minutes of:
•4 dumbbell thrusters
•6 toes-to-bars
•24 double-unders
•4 dumbbell thrusters
•6 toes-to-bars
•24 double-unders
♀ 35-lb. dumbbells ♂ 50-lb. dumbbells
Scorecard for full details and workout variations: https://games-assets.crossfit.com/dofigj0349.pdf
Gymnastics Practice
15 Minutes of Gymnastics Practice
Choose your own adventure
-Muscle-ups
-Handstand Walks
-Handstand push-ups
-Ring dips
-Pull-ups
Choose your own adventure
-Muscle-ups
-Handstand Walks
-Handstand push-ups
-Ring dips
-Pull-ups
20.2
TBD – Will be announced Thursday @6pm
Let’s Chip Into 20.2
For Time:
100′ Bear Crawl
40 Double Unders
20 Med Ball Squat Cleans (20/14)
100′ Bear Crawl
40 Double Unders
20 Med Ball Squat Cleans (20/14)
100′ Bear Crawl
100′ Bear Crawl
40 Double Unders
20 Med Ball Squat Cleans (20/14)
100′ Bear Crawl
40 Double Unders
20 Med Ball Squat Cleans (20/14)
100′ Bear Crawl
Rx+ Swap bear crawl for 25′ handstand walk
Strict Pull-up Work
3 Sets of:
Max Strict Pull-ups
Rest 10 Seconds
Max Negative Pull-up
Max Strict Pull-ups
Rest 10 Seconds
Max Negative Pull-up
*Modify with bands or seated pull-ups
*Score is total reps of strict pull-ups accumulated in all 3 sets. Add negative time to notes
*Rest at least 90 seconds-2 minutes between sets
It’s Row Time!
16 Minute AMRAP of:
5 Burpees
10 Box Jumps
15 Push Press (75/55)
* Every 4 Minutes, Row 500/400 Meters. Workout Starts with Row.
* Score is rounds + reps of burpees, box jumps, and push press
5 Burpees
10 Box Jumps
15 Push Press (75/55)
* Every 4 Minutes, Row 500/400 Meters. Workout Starts with Row.
* Score is rounds + reps of burpees, box jumps, and push press
Tuesday’s 10 Minute EMOM
Every Minute, On the Minute for 10 Minutes:
6 Toes-to-bar
6 Thrusters (75/55)
*Rest remainder of the minute. Aiming for 20+ seconds of rest in the first couple of rounds
*If modifying to hanging knee raises, up reps to 10 each round
*Score is total reps – 120 possible
6 Toes-to-bar
6 Thrusters (75/55)
*Rest remainder of the minute. Aiming for 20+ seconds of rest in the first couple of rounds
*If modifying to hanging knee raises, up reps to 10 each round
*Score is total reps – 120 possible
Rx+ (95/65)
Front Squats
Front Squat for load:
#1: 10 reps @ 50%
#2: 8 reps @ 60%
#3: 6 reps @ 70%
#4: 4 reps @ 75%
#5: 2 reps @ 80%
#1: 10 reps @ 50%
#2: 8 reps @ 60%
#3: 6 reps @ 70%
#4: 4 reps @ 75%
#5: 2 reps @ 80%
* Getting some volume in!