Daily WOD – Oct 28, 2019
“CrossFit Total” Back Squat 1-1-1 Shoulder Press 1-1-1 Deadlift 1-1-1 WOD Notes: This is an annual benchmark and an opportunity to cross off some 2019 goals! After warming up, you’ll have THREE attempts at each…
Daily WOD – Oct 27, 2019
Take 10 minutes to find your max 1-arm dumbbell split snatch (left & right) Then Complete 5 rounds for max reps of: 40 seconds dumbbell power snatch - right arm (50/35#) 20 seconds rest 40…
Daily WOD – Oct 26, 2019
“The Nightmare on Wheatland Street” Teams of 4 complete for time: 4 x 200m relay run 200 ground to overhead (75/55#) 200 box jumps (24/20″) 200 kb swings (53/35#) 200 wallballs (20/14# to 10/9′) 200…
Daily WOD – Oct 25, 2019
https://www.youtube.com/watch?time_continue=1&v=X937bSApBkw "20.3" (aka "18.4") Complete 21-15-9 reps of: Deadlifts (225/155#) Handstand push ups Immediately followed by: 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…
Daily WOD – Oct 24, 2019
Take 20 minutes to work to a heavy clean and jerk single. Then 2 rounds for time of: 250m run 5 clean and jerks (185/125#)
Daily WOD – Oct 23, 2019
In teams of 3, complete for time: 10k row WOD Notes: Athletes will alternate on the rower every minute, each working for 1 minute and resting for 2 until your team completes the 10,000 meters…
Daily WOD – Oct 22, 2019
Bamboo shoulder press (behind the neck) 3x15 Then Overhead Squat 1-1-1-1-1 WOD Notes: If BTN presses with bamboo are very difficult or cause pain that may be a sign you should avoid overhead squats. Feel…
Daily WOD – Oct 21, 2019
Complete for time: 60 wallballs (20/14# to 10/9') 12 bar muscle ups 45 wallballs (20/14# to 10/9') 9 bar muscle ups 30 wallballs (20/14# to 10/9') 6 bar muscle ups Open Notes: The headliner heat…
Daily WOD – Oct 20, 2019
Complete 4 rounds for time of: 10 Deadlifts (~65-70% 1RM) 15 Ring dips 250m Sprint Rest 2 minutes after each round. WOD Notes: Compare to 191021. Schedule Notes: Community yoga at 11:15; bring a friend!
Daily WOD – Oct 19, 2019
Box Squat 6x2 (~85% 1RM) Then In teams of 2, 3 or 4 complete max tire flips in 2 minutes. WOD Notes: The box squats today should be heavy but should look good. Pick a…