Daily WOD – Oct 12, 2019
On a 4-minute clock complete: 400m run AMRAP of Cindy (5 pull ups, 10 push ups, 15 squats) Rest 1 minute and repeat for 5 cycles WOD Notes: At t=0, all athletes run 400m. Upon…
Open WOD – Oct 11, 2019
https://youtu.be/b8ZI3K5PADw "20.1" 10 rounds for time of: 8 ground to overhead (95/65#) 10 bar-facing burpees Time Cap: 15 minutes WOD Notes: The Open is here!!!! This is the first WOD of the 2020 CrossFit Games…
Daily WOD – Oct 10, 2019
Front Squat 3-3-3-3-3 Then 500m row for time WOD Notes: Compare front squat to 190226. Compare row to 171216. Open Notes: So far for the headliner heat this Friday we have: Liz, Kelly G, Heather,…
Daily WOD – Oct 9, 2019
Complete 21-18-15-12-9-6-3 reps for time of: Deadlifts (185/125#) Burpees Box jumps (24/20") Nutrition Notes: We’re getting sooooo close! For those who did a “pre-challenge” InBody scan, it’s time to schedule your re-scan! This google…
Daily WOD – Oct 8, 2019
Complete for time: 800m run 30 thrusters (75/55#) 50 toes to bar 30 thrusters (75/55#) 800m run Nutrition Note: Day 30 of 40. Several of our nutrition notes have referenced “Whole30.” If that’s a new…
Daily WOD – Oct 7, 2019
Hang Power Clean 1-1-1-1-1 Then Take 3 attempts to find a max broad jump. WOD Notes: Compare HPC to 170603. Compare broad jump to 180702. Open Notes: The first workout of the CrossFit Open gets…
Daily WOD – Oct 6, 2019
EMOM for 12 minutes of: 5 burpees over bar 4 power cleans (155/105#) 3 push jerks (155/105#) WOD Notes: If you fall off the pace (unable to complete the round in a minute), finish the…
Daily WOD – Oct 5, 2019
Back Squat 5x1 (90% 1RM) Then 3 rounds of: 8 front squats (50% 1RM front squat) immediately into 8 good mornings at the same weight Schedule Notes: We are rescheduling our nutrition challenge re-test from…
Daily WOD – Oct 4, 2019
Complete max reps in 2 minutes at each of the following stations: DB snatches (70/50#) Wreckbag step ups (50/35# to 24/20") Push ups Rest 1 minute then repeat for a 90 second round and a…
Daily WOD – Oct 3, 2019
"19.1" AMRAP in 15 minutes of: 19 wallballs (20/14# to 10/9') 19 cal row WOD Notes: Compare to 190222. Local 5k Trail Run: This Sunday 10/6 the Kimberton Waldorf School has their annual 5k/10k trail run.…