Month: October 2026
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Veterans Day 2019
Read More: Veterans Day 2019Veterans Day 2019 Land of the free because of the brave. Honoring all the men and women who served past and present, whether active duty, discharged, retired or reserved. “I’ll tell you what bravery really is. Bravery is just determination to do a job that you know has to be done” -Audie Murphy CrossFit One…
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WOD November 11, 2019 (Monday)
Read More: WOD November 11, 2019 (Monday)Core warm up: 3 rounds 5 hollow rocks 5 tuck crunches 5 v-ups 5 sec hollow hold Weightlifting: Clean 12 mins to work to a heavy load of hang squat clean + power clean + jerk WOD: For Time 50-40-30-20-10 double unders 10-8-6-4-2 HSPU 5-4-3-2-1 power clean Heavy power clean ~75% of clean
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WOD November 8, 2019 (Friday)
Read More: WOD November 8, 2019 (Friday)CrossFit Open 20.5 https://games.crossfit.com/workouts/open/2020
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WOD November 7, 2019 (Thursday)
Read More: WOD November 7, 2019 (Thursday)Strength: EMOM x 9 3 x 3 Press 3 x 2 Push Press 3 x 1 Jerk Work up in weight for each set WOD: For Time 800m run 5 Rounds: 20 Air Squat 20 Push Press 65/95 Then, 800m run
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WOD November 6, 2019 (Wednesday)
Read More: WOD November 6, 2019 (Wednesday)Strength: Back Squat 10-7-5-3 Work up to heavy 10 rep. Add weight to each subsequent set but perform less reps WOD: 5 Rounds 12 DB Hang Clean 9 DB Front Squat 6 DB Shoulder to Overhead 2 DB @35/50
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WOD November 5, 2019 (Tuesday)
Read More: WOD November 5, 2019 (Tuesday)Warm Up: 3 Rounds of 10 Box Step Up 10 Single Leg Stiff Deadlift 10 Beat Swing Strength: Snatch 6xE2MOM 1 Hang Snatch +1 OHS @ 60% WOD: 10 Minute AMRAP 20 DB Thruster (10L/10R)* 20 T2B 30 Double Under *1xDB 35/50
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WOD November 4, 2019 (Monday)
Read More: WOD November 4, 2019 (Monday)Strength: Clean 6xE2MOM 1 hang squat clean +1 push jerk @60% WOD: 12 Minute AMRAP 50 Double Unders 20 Push Press 10 C2B Pull Up
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WOD November 1, 2019 (Friday)
Read More: WOD November 1, 2019 (Friday)CrossFit Open 20.4 https://games.crossfit.com/workouts/open/2020
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WOD October 31, 2019 (Thursday)
Read More: WOD October 31, 2019 (Thursday)Strength: Press 6xE2MOM 3 Press @ 65% 5 Pendlay Rows @ 50% of 1 RM Clean WOD: 5 Rounds for Time 250m row 15 Deadlift 10 Clean 75/115#
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WOD October 30, 2019 (Wednesday)
Read More: WOD October 30, 2019 (Wednesday)Weightlifting: Snatch 6xE2MOM 3 Position Snatch @60%+ WOD: 9 Minute AMRAP 3 Rounds for Time 5 Snatch 85/115 10 OHS 15 TTB If 3 rounds are completed add weight for the next 3 rounds 4-6 rounds @ 95/135 7-9 rounds @ 105/155 10-12 rounds @ 125/185
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