Daily Workout

Workout of the Day

Monday 9.30.19

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:

1 Squat clean (165/110)
1 Jerk (165/110)

Compare to HERE

1) 4 rounds not for time of:

16 Bulgarian Split Squats (8 each)
18 DB Bent Over Rows (8 each)
10 Weighted Hip Extensions
120’ Dball Carry (AHAP)

“Coming together is a beginning. Keeping together is progress. Working together is success.”~Henry Ford

Sunday 9.29.19

Rest Day

Saturday 9.28.19

As many rounds and reps as possible in 10 minutes of:

8 Dball Cleans (AHAP)
16 Deload Push Ups
2 Rope Climbs

1) Devote 15 minutes to ONE specific skill

“What makes your vision compelling is the fact that your project is one small but vital part of what God is up to in history.”~Andy Stanley

Friday 9.27.19

Teams of 2 complete the following for time:

30 Power Cleans (185/125)
60 Box Jump On and Overs (24/20)
90 Pull Ups
60 Box Jump On and Overs (24/20)
30 Power Cleans (185/125)

*Reps may be partitioned in any manner, but each partner must complete an equal amount of work

Schedule:

2020 Open Update: We will run the OPEN workouts each Friday (with a regular Friday schedule) during the Open season. Be sure to sign up online or for the IN HOUSE OPEN (sign up sheet is on whiteboard). 
Friday, September 27th- LAST DAY TO SIGN UP FOR AN OPEN T-SHIRT (sign up sheet is on the whiteboard) 
-No Barbell class on October 5th, we will have our #800gChallenge Nutrition Seminar from 10-11AM

“Begin to be now what you will be hereafter.”~William James 

Thursday 9.26.19

For time:

Run 5k (Chophouse)

Compare to 4.23.19 on Wodify or HERE

“Remember then: there is only one time that is important – Now! It is the most important time because it is the only time when we have any power.”~Leo Tolstoy

Wednesday 9.25.19

“Power Snatch Annie”

50-40-30-20-10 of: 

Double Unders
Ab Mat Sit Ups

-Must complete 5 Power Snatches (135/95) after each set, the workout ends with Power Snatches

1) EMOM 12 minutes:

Minute 1- 3 Front Squats
Minute 2- 6 Back Squats

(Must use the same load on front and back squats)

“Don’t complain about something you CAN change.”

Tuesday 9.24.19

As many rounds and reps as possible in 14 minutes of: 

6 DB One Arm Snatches (50/35…Left)
6 Overhead DB Lunge Steps (50/35…Left)
6 DB One Arm Snatches (50/35…Right)
6 Overhead DB Lunge Steps (50/35…Right)}
12 Kipping Handstand Push Ups
200 M Run

1) Every minute on the minute for 10 minutes:

Minute 1- Strict Pull Ups
Minute 2- Strict Bar Dips

“Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity.”~World Health Organization, 1948

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