Workout of the Day

Wednesday, October 16th 2019

Coach Daniel

EMOM for 12 minutes
1 Power Snatch + 1 Overhead Squat
*build in weight over 12 minutes

For Time
15-12-9-6
Power Snatches 
Chest to Bar Pull-Ups

Rx: 135/95
Fit: 95/65, Pull-Ups
Dyn: 65/45, Ring Rows

Monday, October 14th 2019

Alex Small

For Time
0:00 – 10:00
1 Mile Run
Max Cleans and Push Jerks (135/95)
10:00 – 13:00
Rest

13:00 – 20:00
800 Meter Run
Max Power Snatches (115/80)
20:00 – 23:00
Rest

23:00 – 27:00
400 Meter Run
Max Thrusters (95/65)

Friday, October 11th 2019

EMOM for 10 Minutes
1 Ground to Overhead
* Power Snatch or Power Clean & jerk
*Build in weight but not super heavy

CrossFit Games Open 20.1
10 Rounds for Time
8 Ground to Overhead
10 Bar-Facing Burpees

Rx: 95/65
Fit: 75/55
Dyn: 55/35

*15 Minute Time Cap

Tuesday, October 8th 2019

Wesley

For Time
800m Run
21 Power Cleans
21 Box Jump Overs
21 Toes to Bar
600m Run
15 Power Cleans
15 Box Jump Overs
15 Toes To Bar
400m Run
9 Power Cleans
9 Box Jump Overs
9 Toes To Bar

Rx: 155/110, 24/20
Fit: 115/80, 24/20
Dyn: 75/55,20″