AMRAP 8 21 Calorie Row 21 Push-ups Transition 2 minutes AMRAP 8 15 Calorie Ski 15 Russian KB Swing (70/53#) Transition 2 minutes AMRAP 8 9 Calorie Bike 9 Box Jump Over (24/20”) *Score is total calories & reps combined
Oct 2019
A. On a 90 second clock, for 7 sets: Paused Power Snatch (below knee) + Hi-Hang Snatch (squat) – Start at 60% of your 1-RM Snatch, ascend only if form permits, focusing on balance & position and then speed. B. On a 3 minute clock, for 5 sets: 1 Snatch 2 Power Clean & Jerk 3 Overhead Squat 4 Bar Muscle-ups or 8 Chest to Bar Pull-ups *Use between 70-80%
Oct 2019
A. Every 75 seconds, for 4 sets: 1 – Squat to Box, Seated BtN Press*, Overhead Squat to top x 7-8 reps 2 – Strict Chin-ups x Max reps in 30 seconds *Use the closest grip good form will allow for. Box height should allow for a parallel squat. B. In 12 minutes, complete as many rounds as possible of: 5 KB Goblet Squat 10 DB Power Snatch (alternating) 15
In teams of 3… 4 rounds for time of: 800 Meter Run 45 Bench Press (185/95) 45 Deadlift (225/135) 40 minute time cap *Each team starts out running 800m together, followed by the Bench Press and Deadlift, partitioning reps as they see fit. Only one athlete may move at a time, and may not performing movements out of order.
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed CrossFit Open Workout 20.2 Complete as many rounds as possible in 20 minutes of: 4 Dumbbell Thrusters (50/35#) 6 Toes-to-Bar 24 Double-Unders
Oct 2019
A. 3 sets of: Bench Press x 6-8 reps (TOUGH) Rest 30 seconds Single-arm Ring Row x 8-10 reps/arm @ 20X1 Rest 30 seconds Bike (Hands Only) x 9/6 Calories Rest 90 seconds B. Every 75 seconds, for 3 rounds: 1- 14/10 Calorie Ski 2 – 30 second Wall Facing Handstand Hold or DB Overhead Hold 3 – KB Farmers Carry x 100 Meters (HEAVY) C. Accumulate 90 seconds in
Oct 2019
A. 3 sets of: Bench Press x 6-8 reps (TOUGH) Rest 30 seconds Single-arm Ring Row x 8-10 reps/arm @ 20X1 Rest 30 seconds Bike (Hands Only) x 9/6 Calories Rest 90 seconds B. In 3 minutes, complete as many reps (or rounds) as possible of: Muscle-ups (bar or rings) Or 4 Chest to Bar Pull-ups + 4 Dips (rings or bar) C. Every minute, on the minute, for 8
Oct 2019
A. Every 3:30, for 4 sets: Back Squat x 1.1 @ 20X1, 90-95% of 1-RM, resting 20 seconds between clusters B. 3-5 sets of: On a 4 minute clock… 10 DB Deadlift (50/35) 8 DB Hang Squat Clean (50/35) 15/10 Calorie Bike *Based on energy levels and time restraints, complete 3-5 rounds.
Oct 2019
A. 3 sets of: DB Split-stance Cross Body Deadlift x 8 reps/side @ 2121 Rest 30 seconds Dual KB Rack Box Step-ups x 6 reps/leg @ 30X1 Rest 30 seconds Elbow Side Plank w/ Dip x 10-12 reps/side Rest 90 seconds B. 3-5 sets of: On a 4 minute clock… 10 DB Deadlift 8 DB Front Squat 15/10 Calorie Row *Based on energy levels and time restraints, complete 3-5 rounds.
Oct 2019
A. Against a running clock… 0:00-2:00 – Max Jumping Pull-ups 2:00-3:00 – Rest 3:00-5:00 – Max Ski for Calories 5:00-6:00 – Rest 6:00-8:00 – Max Push-ups 8:00-9:00 – Rest 9:00-11:00 – Max Bike for Calories 11:00-12:00 – Rest 12:00-14:00 – Max Abmat Sit-ups B. In 15 minutes, complete as many rounds as possible of: 200 Meter Run 1 Legless Rope Climb or 10 Rope-ring Rows 20 KB Swing (Russian) 15
Oct 2019
A. Against a running clock… 0:00-2:00 – Max Pull-ups 2:00-3:00 – Rest 3:00-5:00 – Max Ski for Calories 5:00-6:00 – Rest 6:00-8:00 – Max Push-ups 8:00-9:00 – Rest 9:00-11:00 – Max Bike for Calories 11:00-12:00 – Rest 12:00-14:00 – Max Toes to Bar B. In 15 minutes, complete as many rounds as possible of: 200 Meter Run 1 Legless Rope Climb 20 KB Swing (American) 15 Burpees
Oct 2019
A. Every 75 seconds, for 3 sets: 1 – 18/13 Calorie Row 2 – Front Squat to Box (parallel) x 6 reps (make it TOUGH) 3 – BB Roll-out x 8-12 reps B. In 12 minutes, complete as many rounds as possible of: 10 DB Hang to Overhead (switch arms at 5) 10 Reverse Lunge Steps w/ Single-arm DB Overhead Hold (switch arms at 5) 30 Double-Unders
Oct 2019
A. Every 2:00, for 10 minutes: Power Clean + Split Jerk x 3 reps (reset after each rep, starting around 65% and ascending to a TOUGH 3) B. In 12 minutes, complete as many rounds as possible of: 10 DB Hang to Overhead (switch arms at 5) 50/35 10 Reverse Lunge Steps w/ Single-arm DB Overhead Hold 50/35 (switch arms at 5) 30 Double-Unders
In 8 minutes, complete as many reps as possible of: Bike 15/10 Calories Jumping Pull-ups x 15 Rest 4 minutes In 8 minutes, complete as many reps as possible of: Row 15/10 Calories Dual KB Rack Carry x 200 Feet Rest 4 minutes In 8 minutes, complete as many reps as possible of: Ski 15/10 Calories KB Sit-up x 16 (switch arms at 8 reps)
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed CrossFit Open Workout 20.1 10 rounds for time of: 8 ground-to-overheads (95/65) 10 bar-facing burpees 15 minute time cap
Oct 2019
A. Every 3:30, for 3 sets: Back Squat x 2.1.1 @ 20X1, 85-90% of 1-RM, resting 15 seconds between clusters. B. 2 sets of: Bench Press x max effort set @ bodyweight + 15# C. 3 Giants sets of: :30 seconds of Double-unders DB Floor Press x 12-15 reps Dual KB Bent-over Row x 12-15 reps :30 seconds of Double-unders DB Hammer Curl x 12-15 reps DB Supine Elbow Extensions
Oct 2019
A. Every 3:30, for 3 sets: Back Squat x 2.1.1 @ 20X1, resting 15 seconds between clusters, (heavier than last week). B. 2 sets of: Bench Press x Max reps using last weeks heaviest set C. 3 Giants sets of: :30 seconds of Double-unders DB Floor Press x 12-15 reps Dual KB Bent-over Row x 12-15 reps :30 seconds of Double-unders DB Hammer Curl x 12-15 reps DB Supine Elbow
“Steel Toe” 5 rounds for time of: 21/15 Calorie Bike or Row 15 Wallballs (20/14#) 9 Deadlift (185/125#)
Oct 2019
A. Split Jerk – in 12 minutes, work up to a 2-RM for the day. B. 3 sets of: Tall Kneeling Dual KB Push Press x 6 reps Rest 30 seconds Strict Pull-up (to failure) + Kipping Pull-up (to failure) Rest 90 seconds C. Every minute, on the minute, for 6 minutes: Odd – BB Push Press x 10 reps + BB Push Jerk x 5 reps Even – Ski
Oct 2019
A. 3 sets: Single-arm KB Push Press x 7 rep @ 30X1 Rest 60 seconds after each arm B. 3 sets of: DB Seated Press x 6-8 reps @ 2111 (heavier than last week) Rest 45 seconds DB Tripod Row x 8-10 reps/arm @ 2021 – resting 30 seconds after each arm Rest 90 seconds C. Every minute, on the minute, for 6 minutes: Odd – BB Strict Press x
Oct 2019
A. Every 2:30, for 10 minutes: Power Clean x 5 reps (reset after each rep, starting first set around 70%, ascending throughout) B. Every 75 seconds, for 3 sets: 1 – 15/11 Calorie Bike 2 – 20 Dual KB Rack Walking Lunge Steps 3 – 10 BB Good Mornings 4 – 10 Strict Toes to Bar
Oct 2019
A. 3 sets of: DB Cross Body Romanian Deadlift x 8-10 reps/side @ 2111 Rest 30 seconds Single-leg Box Jump x 5 reps/leg Rest 30 seconds Elbow Side Plank w/ KB Hold x 25-40 sec/side Rest 90 seconds B. Every 75 seconds, for 3 sets: 1 – 15/11 Calorie Bike 2 – 20 Dual Rack Walking Lunge Steps 3 – 10 BB Good Mornings 4 – 10 Strict Toes to
For time: 25 KB Swing (53/36#) Single-arm Farmer Carry to the 100 Meter mark (L) 25 KB Swing Single-arm Farmer Carry to the 200 Meter mark (R) 25 KB Swing Single Arm Rack Carry back to the 100 Meter mark (L) 25 KB Swing Single-arm Rack Carry to the starting point (R) Rest 2 minutes, then directly into… “Jumping Fran” 21-5-9 reps of: BB Thruster 45/35 Jumping Pull-up Rest 2
Oct 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. In 12 minutes, work up to a max: 3-position Power Snatch (pockets, below knee, ground) Rest 90-120 seconds B. AMRAP 12 42 Cal Ski 21 Power Clean & Push Jerk (115/65) 30 Cal Ski 15 Power Clean & Push Jerk 18 Cal Ski 9 Power Clean & Push Jerk
Oct 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Every minute, on the minute, for 12 minutes: Odd – Turkish Get-up x 1 rep (TOUGH) Even – DB Hang Muscle Snatch x 10/arm *Start with the left arm for the first two minutes/movements, then switch to the right arm for the next two minutes/movements. B. AMRAP 12 Run 200 Meters 8 Box Jump 10 DB Squat thrust
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