Workout of the Day

Wednesday, October 30th 2019


15 Minutes to Build to a Heavy
3 Position Power Clean
*High Hang (pockets), Hang (above knees),
Mid Shin (bar doesnt touch ground)

AMRAP in 10 Minutes
5 Push Jerks
10 Lateral Barbell Burpees
50 Double Unders

Rx: 135/95
Fit: 95/65
Dyn: 65/55

Tuesday, October 29th 2019

Halloween Social

For Time
400m Run
18 Front Squats
18 Toes to Bar
400m Run
15 Front Squats
15 Toes to Bar
400m Run
12 Front Squats
12 Toes to Bar
400m Run
9 Front Squats
9 Toes to Bar
400m Run

Rx: 155/110
Fit: 115/80
Dyn: 75/55, V-Ups or Sit-Ups

Monday, October 28th 2019


EMOM for 10 minutes
 1 Deadlift + 1 Hang Power Clean + 1 Jerk
 *build in weight, but not to heavy 

CF Open 20.3
 For time:
 21 deadlifts, 225/155
 21 handstand push-ups
 15 deadlifts, 225/155
 15 handstand push-ups
 9 deadlifts, 225/155
 9 handstand push-ups
 21 deadlifts, 315/205
 50-ft. handstand walk
 15 deadlifts, 315/205
 50-ft. handstand walk
 9 deadlifts, 315/205
 50-ft. handstand walk

 Time cap: 9 min.


 AMRAP in 9 Min
 15 Deadlifts
 15 Handstand Push Ups or 30 Push-Ups

 Rx: 225/155
 Fit: 155/110
 Dyn: 95/65

Friday, October 25th 2019

Bench Press
*build in weight, but make it heavy

10 Rounds for Time
7 Hang Power Snatches
*3 Bar Mucsle Ups 

Rx: 95/65
Fit: 75/55
Dyn: 65/45

*Modification for BMU: 7 Pull-Ups

Thursday, October 24th 2019


“Goat Day”

On the Minute x 16:
Odd: Movement 1
Even: Movement 2
*see below

250m Row x 10 Rounds
*1 Min rest

*goal is to keep each round within 10 sec of each other.  

Box Brief
  “Goat” is CrossFit slang for a movement that challenges us.
Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups.
These are the best days to turn perceived weaknesses into strengths.
No better way to do that than today. We don’t improve our technique with
a high heart rate – that’s what we refer to as “training”. Today is geared
towards “practice,” dialing in our mechanics with a controlled heart rate.
As an example, to improve the technique of double-unders, we want
to practice at a low-intensity where we can really focus on the mechanics
of the hands and the timing of the jump. When we couple “training” with
“practice” throughout the week in the right doses, we set ourselves on the
fast track to results. Choose two “Goats” to work on, and we’ll alternate
between them on each minute. Choose an appropriate rep scheme for each
movement that keeps things in the practice intensity range.

Tuesday, October 22nd 2019

Pull Up Clinic

15 Minutes to Complete
10 Rounds not for Time 
3 Strict Weighted Pull-Ups 

* Build in Weight or stick with same weight. 
* Modification: Bands, work to a small band

5 Rounds
AMRAP in 3 minutes
3 Deadlifts
6 Box Jumps
20 Double Unders
Rest 1 Minutes

Rx: 225/155
Fit: 155/110
Dyn: 95/65

* Start next round where you left off in previous round
* Score is Total Rounds completed

Monday, October 21st 2019

Pull-Up Clinic Coach Hayden and Skyler

On the 2 minute x 10
 1 Bear Complex
 * Bear Complex = Power Clean + Front Squat + Shoulder to Overhead + Front Squat + Shoulder to Overhead

 Rx: 135/95
 Fit: 95/65
 Dyn: 65/45

 * Most important technique over weight\
 * Must complete full movement (no squat clean to thruster)

For Time
 Cleans and Jerk
 Cal Bike
 *Ladies do -2 reps on each set

 Rx: 115/80
 Fit: 95/65
 Dyn: 65/45