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
Strength & Core Session
After recovering from 400s, let’s do some strength work.
3 Rounds for Form
15 GHD Sit-ups/V-ups/Sit-ups
10 Strict Pull-ups – Break up and use bands as needed
15 Supermen
3 Rounds for Form
15 GHD Sit-ups/V-ups/Sit-ups
10 Strict Pull-ups – Break up and use bands as needed
15 Supermen
400 Meter Repeats
6 Rounds:
Run 400 Meters
* Work to Rest 1:1 – Rest as long as every 400 meters takes. Use stopwatches or running clock to keep track of work and rest times.
* Score is slowest 400
* Goal is to push harder than we normally run 400s in workouts. Working on that middle gear – Not a jog or a sprint.
Run 400 Meters
* Work to Rest 1:1 – Rest as long as every 400 meters takes. Use stopwatches or running clock to keep track of work and rest times.
* Score is slowest 400
* Goal is to push harder than we normally run 400s in workouts. Working on that middle gear – Not a jog or a sprint.
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)
Open 20.3
For time:
•21 deadlifts (weight 1)
•21 handstand push-ups
•15 deadlifts (weight 1)
•15 handstand push-ups
•9 deadlifts (weight 1)
•9 handstand push-ups
•21 deadlifts (weight 2)
•50-ft. handstand walk
•15 deadlifts (weight 2)
•50-ft. handstand walk
•9 deadlifts (weight 2)
•50-ft. handstand walk
•21 deadlifts (weight 1)
•21 handstand push-ups
•15 deadlifts (weight 1)
•15 handstand push-ups
•9 deadlifts (weight 1)
•9 handstand push-ups
•21 deadlifts (weight 2)
•50-ft. handstand walk
•15 deadlifts (weight 2)
•50-ft. handstand walk
•9 deadlifts (weight 2)
•50-ft. handstand walk
♀ deadlift 155 lb. then 205 lb.
♂ deadlift 225 lb. then 315 lb.
Time cap: 9 minutes
Scorecard for full workout variations and movement standards: https://games-assets.crossfit.com/fhwiuea1osidf0923fl.pdf
Community WOD (10:00am)
2 Rounds
With 6 Minutes on the Clock:
400 Meter Run Buy-in
With 6 Minutes on the Clock:
400 Meter Run Buy-in
Then AMRAP with remaining time of:
20 Lunges
20 Sit-ups
10 Box Jumps
20 Kettlebell Push Press (10R/10L)
*Rest 90 seconds between rounds
Endurance WOD (7:45am)
With 24 Minutes on the Clock:
1 Mile Run Buy-in
1 Mile Run Buy-in
Then AMRAP with remaining time of:
50′ Single Arm Overhead Walking Lunges (30/20) – Each 5′ line = 1 rep
15 Toes-to-bar
15 Box Jumps
20 Push Press (75/55)
30/24 Calorie Row
Rx+ 50/35 dumbbells, 95/65lb push press
Movin’ on Monday
20 Minutes On the Clock
60/48 Calorie Row & 15 Strict Pull-up Buy-in
60/48 Calorie Row & 15 Strict Pull-up Buy-in
With remaining time, AMRAP of:
15 Burpees
10 Pull-ups (kipping)
20 Air Squats
50 Double Unders
*Score is rounds plus reps of work after buy-in
*Add band or low bar to pull-ups as needed.
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!
Will pistols be in the Open?
4 Rounds:
With 3 Minutes on the Clock
2 Power Clean & Jerks @~75% of clean 1RM
30 Double Unders
10 Alternating Pistols
20 Kettlebell Swings (50/35)
*Rest remainder of 3 minutes.
With 3 Minutes on the Clock
2 Power Clean & Jerks @~75% of clean 1RM
30 Double Unders
10 Alternating Pistols
20 Kettlebell Swings (50/35)
*Rest remainder of 3 minutes.
*Sub Rx pistols for standing or squatting on a box. Squatting to low bands on J-hooks works great too.
* Score is total reps.