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
Monday October 21 2019
BLAST FROM THE PAST Warm up 5 inch worms with arm openers right and left 5 tempo push up 2/2/2 20 sec ISO lunge holds … right and left …. banded hip and ankle release review back squats, thruster and cleans Back Squats then pick a wod 1 or 2 and do […]
Saturday October 19 2019
RECOVERY WOD FOR 20.2 KEEP THIS LIGHT 3 ROUNDS OF: 30 SECOND CALF SMASH ….. SKIPPING 30 SECONDS OF DUCK WALK WALL CRUNCH.. FEET ON WALL AND BOTH HAND PUSH UP TO THE CEILING AND HOLD, LOW BACK STAYS ON FLOOR 30 SECOND FOREARM SMASH FRONT AND BACK 4 ROUNDS OF: 20X […]
Saturday October 19 2019
PARTNER TRAINING Partner WOD: 100 power cleans (95/65lb) 100 front squats 100 Bench presses 100 front rack lunges *E3MOM both partners must perform 5 box jump overs *30 minute time cap *Partners split up reps as desired. One person works at a time except on box jumps *Scaling option: 3 burpees
Thursday October 17 2019
Due to holiday Monday today will be a wod 20.2 will be announced today Meet some of the competitors Warm up 2x 10 squats with weight plate extended 10 jump squats to fast feet moving backwards 10ps tall kneeling landmine press 10 banded good morning Strength/Skill: 3 rounds 10 HSPUs 10 holds 10 […]
Wednesday October 16 2019
The open has begun. Jeff organizer of the Friday night lights doing his thing! Coach Phae Judging. Warm up 10 Mb heel rolls banded hamstring stretch 1 min per side 10 naked bar DL Foam roll posterior chain – 1 min per side 10 naked bar DL Foam roll posterior chain – 1 min per […]