October 31, 2019

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A. Barbell/Accessory

E90 seconds (increasing) x 6

1 power clean

1 squat clean

2 hang power cleans

1 jerk(split or push)

B. Conditioning

3 RFT( cap 14 min)

Run 400m 

11 box jumps(24/20)

Run 200m

22 push ups 

C. AMRAP 1: bear knee taps

October 30, 2019

VELOCITY

BUY IN:

4 rounds

10 goblet squats

31 DU/ 60 single unders

19 ring rows

REST 2 MIN

4 rounds

10 pike push ups

31 calorie row

19 weighted box step overs

REST 2 MIN

CASH OUT:

4 rounds

10 goblet squats

31 DU/ 60 single unders

19 ring rows

CROSSFIT

A. Barbell/Accessory

i.)6 sets(increasing as form allows)

3 Hang Squat Snatch + 3 OHS

( performed on the last snatch) 

B. Conditioning

E2min x 9 rounds

Min 0-2: 10R/10L 1-arm floor press (35/26) + 10 KBS(with KB from floor press)

Min 2-4: 31 bent over plate deficit rows(c...

October 30, 2019

Conditioning

AMRAP 20

5 pull ups

7 burpees

9 clean and jerks (95/65)

REST 4 min 

3RFT : CAP 3 min ( go fast)

10 DL (moderate weight)

10 squat jumps

REST 

(As a class)Cash Out: AMRAP 1 - squat jacks

October 29, 2019

Velocity

EMOM 18 (45 on 15 off)

Min 1: bent over plate deficit rows

Min 2: forward lunge with OH press

Min 3: lateral plank walk + up downs

Min 4: bicycle ab crunches

Min 5: 200m sprint

Min 6: REST

For Time

25 cal bike 

35 walking lunges 

45 sec bar hold

35 plank hip dips

25 cal bike

CrossFit

A. Barbell/Accessory:

i.) 4x6 strict press (across)

ii.) 3x8 1/2 kneeling TGU 

B. Conditioning

For Time

Run 800m

-

21-14-7

plate G2OH(45/35)

plank up downs

-

Run 800m

C. Cash Out: 

AMRAP 1:lateral plank hops 

October 28, 2019

A. Barbell/Accessory

EMOM 10:

Min 1-4: 8 back squats ( same weight all 4 rounds ) 

REST MIN 4-6

 Min 6-10 : 30 skater jumps

B. Conditioning:

AMRAP 7

30 KB SDLHP (53/35)

20 S2OH  (115/75)

40 ball slams (20/14)

REST 1 MIN 

Cash Out: 1 min max effort knee tuck jumps

October 26, 2019

CrossFit 830: 20.3 WOD

For Time ( 9 min cap)

21-15-9

DL(225-155)

HSPU

21 -15-9 

DL (305/205)+ 50 ft handstand walk between each round 

CrossFit 10am

AMRAP 24

15 hang snatches (75/55)

25 air squats 

30 standing OH plate press (45/35)

25 lateral hops over barbell 

15 MB cleans (20/14)

**Every 2 rounds : 

Bike 25 cal or Row 35 cal

October 25, 2019

OPEN WOD 20.4 tomorrow at 830!!

For Time

21-15-9-6-3

jerks (115/75)

ab mat sit ups 

KB or DB curtsy lunges (53/35)

**after last round of 3 reps, run an 800m!

Cash Out: 100 mtn climbers (each side =1 rep)

October 24, 2019

Velocity

3 ROUNDS (30 on: 30 off)  

1. bench hops

2. banded lateral step outs

3. lunge sprints

REST 2 MIN

4 ROUNDS (45 on : 15 rest) 

1. curl and press

2. kneeling ball slams

3. TRX jump lunges 

REST 2 MIN

2 ROUNDS(1 min on: 1 off)

1.  lateral plate hops

2.  battle ropes 

CrossFit

A. Barbell/Accessory

E2min x 6 : 

10 bent over rows(your choice of weight)

8R/8L 1-arm rows

B. Conditioning

8 RFT

5 goblet squats (53/35)

10 push ups

100m run/ 20 DU or 40 SU (alternate running and jump rope per round)

October 22, 2019

Conditioning:

A. In 5 min:

20 hang power cleans 

20 front squats 

barbell: 115/75

B. EMOM 15 (30 on 30 off.. push hard for the 30 sec)

Min 1: WB (20/14) **if you drop the MB, 10 push ups at the end**

Min 2: DL (135/95)

Min 3: bike or row sprint 

REST 2 min 

C. Repeat Part A 

D. Cash Out: 100 plate toe taps (L+ R =1)

October 22, 2019

Velocity

A. AMRAP 23

i.) Bike sprint 30 sec

    Run 100m 

    30 mtn climbers 

    5R/5L heavy DB cleans

    REST 45 sec

ii.)Row 250m 

    Run 200m 

    15 x jumps 

    10 bicep curls (empty barbell or DBs)

    REST 2 min

(repeat i. and ii)

CASH OUT CORE:

3 rounds

10 reverse crunches

20 bear plank with pull through

10 leg lifts

CrossFit

A. Barbell/Accessory

i.) 5x5 strict press (across)

ii.) 3x12 skull crushers

B. Conditioning

AMRAP 10

20 burpees

20 SDLHP(75/55)

20 AKBS(53/35)

REST 1 min

Cash Out: 100 alt plank MB taps

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