Thursday October 31 2019

  Happy Halloween and Crossfit 20.4 SADLY THIS RACE WILL NOT BE RUNNING ANYMORE….   *Choose you  weakness, and choose a WOD 1 or 2  I suggest ROPES! OR  DO  4-8 reps or 20-30 second hold. Examples: strict/kipping T2B, db strict press, MU, L-sit hold, hollow hold, ring dip, V-up. *15 minute time cap Ropes…

Wednesday October 30 2019

Warm up  10 banded good mornings  10 banded monster walks sideways 10 stability ball exchange  10 frontal plain ball exchange  10 renegade rows with push    Back squat 2×8@ 70-73% 2×4@80-83% 3×1 @90-95% WOD 1 8 minute AMRAP: 8 alternating single arm db burpee clusters (50/35lb) 8 toes to bar   WOD 2 Metcon Class…

Tuesday October 28 2019

  Weight pinch not easy to hold on too! CHIPPER TUESDAY Conditioning  BREAK UP INTO TEAMS OF TWO “Fight Club” 3 Rounds for Total Reps: 1:00 – Thrusters 1:00 – Power Cleans 1:00 – Box Jump Overs/ STEP UPS 1:00 – Pull-Ups (chin over), BANDS, JUMP PULL UPS FROM BOX  1:00 – Assault Bike Calories…

Monday October 27 2019

THE MORNING GANG AFTER 20.3, EVERYONE IS SMILING      Warm up Big 6 shoulder band work 5 cat cow 10 ps elbow opener in plank / knees 2ps  cartwheels dominant and non dominant  side  2x duck walk  latt and forearm release with peanut 18 Banded Good Mornings 15 x 4-Count Flutter Kicks 12 Glute…

Saturday October 26 2019

PARTNER WODS … SO FUN   EMOM    every 5 minutes 1 rope climb per person Crossfit Partner WOD 5 rounds of 40 cal row 30 renegade rows with punch to ceiling 20 burpees over partner in a plank 10 Dbell power clean + split jerk *35 minute time cap *Split up reps as desired.…

Friday October 25 2019

  Open 20.3 tonight at 6:00pm, come early and warm up and get into your heats. CAPTIANS ARE JEFF, OLIVIA, EMILY AND PHAE.     Do 20.3  Everyone RX WOMEN For time: 21 deadlifts, 155 lb. 21 handstand push-ups 15 deadlifts, 155 lb. 15 handstand push-ups 9 deadlifts, 155 lb. 9 handstand push-ups 21 deadlifts,…

Thursday October 24 2019

OPENS 20.3 TONIGHT TOE TO BAR OR PISTOL SQUATS WEAK SKILL DAY OR REST Figure out where you are in the learning process… if you have never skipped before start at singles… Never did a HSPU start flutter kicks and wall walks, Never did a pull up before start hanging from the bar doing lats…

Wednesday October 23 2019

  warm up  5 cat cows  10 per side kneeling opposite band pulls 10 per side kneeling elbow openers 100 m walk .. pinch carry weight plate  2 min rig squat  ankle release and hip floss  Strength 4 rounds for quality: 5 TEMPO BENCH PREWW 5/0/5 8ps  DBELL  dumbbell curtsy lunge AHAP 100ft pinch carry…

Tuesday October 22 2019

    Strength/Skill:   find 1 rm  turkish get up 50 flutter kicks  10 min WOD: 1 Chipper 50 box step overs (24/20) 40 push presses (95/65) 30 slam balls (30/20) 20 KBS (53/35) 10x room up down carry AHAP 20 KBS 30 slam balls 40 push presses 50 box step overs