Saturday, October 19th 2019

(Long Metcon)

Warm-up:
2X 10 each
Jumping Jacks
High Knees*
High Heels *
Squats
Lunges*
Mountain Climbers*
Push-ups
Sit-ups
Dancing Crab*
*=10 reps each side

Workout:
"Barbara"
5 Rounds for Time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
3 Mins rest between rounds.

Scaling:
1/2 Reps or work with a partner and split reps

Friday, October 18th 2019

CrossFit Open WOD 20.2

Movement Prep 15 Min
2 Min Calf Smash
2 Min Spiderman Stretch
2 Min Bow and Arrow Stretch
2 Min Dead Bug (1 Min each Ipsolateral /Contralateral)

Warm-up: 15 Min
250m Row
3 Rounds of Tabata
Passive Hang/Hanging Shrugs/Kip Swings
321 Air Squats/Air Squats/Wall Balls
Mountain Climbers/Squat Thrusts/Burpees
Single Unders/Single Leg/Double Unders
Lunges/Reverse Lunge/Jumping Lunge

Workout: 30 Min
20 Min AMRAP
4 Dumbbell Thrusters (50/35)
6 Toes-to-Bar
24 Double Unders

Scaled and Masters 55+:
(35/20), Hanging Knee-Raises, single-unders
Scaled 55+
(20/15) sit-ups, single-unders

Thursday, October 17th 2019

(Short Strength/Partner Metcon)

Movement Prep:
1 Min High Hamstring Roll
1 Min Butcher's Block Stretch

Warm-up:
2 Rounds
1 Min Jump Rope
8 One-arm KB Swings - Left
8 One-arm KB Swings - Right
8 Spiderman Steps
8 Barbell Good Mornings
Barbell Warm-up #1

Workout:
Teams of 3 working one athlete at a time...

7 Min AMRAP
50 Thrusters (95/65)
50 Thrusters (115/80)
Max Rep Thruster (135/95)

3 Minute Rest

7 Min AMRAP
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
Max Rep Hang Power Cleans (185/135)

3 Minute Rest

7 Min AMRAP
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Rep Deadlifts (275/185)

Record total reps for each of the three movements

Wednesday, October 16th 2019

(Mobility/Other Skill/Medium Metcon)

Warm-up:
2 Rounds of...

15 Sec. Sampson Stretch (each side)

10 PVC Overhead Squat

10 Good Mornings

10 Sit-ups

10 Push-ups

10 Ring Rows

Skill/Strength:
Kettlebell Lunge Clean & Press Progression

3 Min EMOTM
Half Kneeling Clean & press
3-3-3 (each side)

3 Min EMOTM
Dead Clean
5-5-5 (each side)

3 Min EMOTM
Dead Clean and lunge
5-5-5 (each side)

3 Min EMOTM
Kettlebell Lunge Clean & Press
8 Min E2MOTM
5-5-5-5

Conditioning:
10 min AMRAP
1-2-3-4-5-6-7...
Kettlebell Wall Balls (32/24)
Burpee Box Jump Overs (24"/20")

Scaling: Lighter KB, KB Squat Cleans, Lower Box

Tuesday, October 15th 2019

Mobility/Oly Skill/Oly Strength)

Mobility:
Banded YWTL 90/90s

Warm-up:
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Skill:
Shoulder-to-Overhead

Strength:
21 Min. Every 90 Seconds Increase weight by 25-30% for each movement.
4-4 Shoulder Press
3-3-3 Push Press
2-2-2-2 Push Jerk
1-1-1-1-1 Split Jerk

Scaling: Stay light and stick with 3 reps all the way through

Monday, October 14th 2019

(Mobility/Long Strength/Short Metcon)

Movement Prep:
Banded Walking Series

Warm-up:
Left side first, then Right
10 Leg Swings
5 Leg Swing to Reverse Lunge
10 Sec. Sampson Stretch

Then, 2 times:
20 Mountain Climbers
10 Push-ups
10 Kip Swings

Then, 2 times:
20 Wall Balls
10 Hollow Rocks
10 OH squats with PVC

Strength:
8 Min E2MOTM
Box Squat
5-5-5-5

4 Min Rest

8 Min E2MOTM
Back Squat
3-3-3-3

Conditioning:
9 Min AMRAP
3 Ring Muscle Ups
15 Wall Balls (20/14 @ 10')
30 Double Unders

Scaling: 5 Ring Rows, 5 Ring Dips, Light Ball, 2x Singles

Sunday, October 13th 2019

(Long Metcon)

Warm-up:
"Bumper Medley"

Conditioning:
"Cady"
20 Pull Ups
30 Squat Cleans (115/75)
20 Box Jumps (24/20)
30 Thrusters (115/75)
20 Push Ups
30 Push Presses (115/75)
20 Push Ups
30 Thrusters (115/75)
20 Box Jumps (24/20)
30 Squat Cleans (115/75)
20 Pull Ups

40 Min Cap

Scaled: Do half reps and stay light

Saturday, October 12th 2019

(Mobility/Long Strength/Short Peak at third single and then go 90%/85%/65%

Movement Prep:
2 Min Banded Hip
2 Min High Hamstring Roll

Warm Up:
Med Ball Partner Relay...
Squat to MB / Boot Scrapers
MB Push Press / Walking Lunges
MB Squat Clean / 2X Forward/Backward Bear Crawls
Wall Balls / 2X Monkey Crawl
MB Push-Ups / Burpee Broad Jumps

Strength:
20 Min E2MOTM (3 Min. for 10s)
Deadlift
10-5-3-1-1-1-3-5-10

Conditioning:
10 Min AMRAP
10 Box Jumps (24/20)
20 Goblet Squats (24/16)

Scaling: Light and Low

Thursday, October 10th 2019

(Mobility/Fun/Gymnastics Skill/Short Metcon)

Movement Prep:
2 Min Lax Ball Calf Smash
2 Min Banded Ankle

Warm-up:
Run/Row/Ski 400 Meters then
3 Rounds:
10 Hollow Rocks
10 Supermans
10 Air Squats
3 Wall Walks
400m Run/Row/Ski/2X Bike

Fun:
Stick Game

Gymnastics Skill:
Bar Muscle-up Drills
4 min Partner Tabata
Hollow Pull
4 min Partner Tabata
Straight Arm Pull Around

Workout:
12 Min AMRAP
3 Bar Muscle-ups
6 Pistols (Right Leg)
6 Pistols (Left Leg)
12 Wall Balls (30/20@10'/9')

Scaling: Jumping Bar Muscle-ups,

Wednesday, October 9th 2019

(Short Strength/Partner Metcon)

Warm-up:
5 Rounds Partner Relay Style
2 Burpees
4 Russian Lunges
6 KB Swings
8 Shuttle Sprint

Strength: 15 min
Beast Builder
50% of 1 RM Clean&Jerk
7min EMOTM
Min 1: 7 Hang Squat Cleans + 1 Push Press
Min 2: 6 Hang Squat Cleans + 2 Push Press
Min 3: 5 Hang Squat Cleans + 3 Push Press
Min 4: 4 Hang Squat Cleans + 4 Push Press
Min 5: 3 Hang Squat Cleans + 5 Push Press
Min 6: 2 Hang Squat Cleans + 6 Push Press
Min 7: 1 Hang Squat Cleans + 7 Push Press

Conditioning:
25 Min Partner AMRAP
Buy in: 1600m Row

10 DB Complex( 50/35)
6 Rope Climbs

All Reps Shared Evenly

DB Complex =
3 DB Hang Squat Clean
3 Push Press
3 Front Squat

Scaling: Light DB, Rope knee-2-elbow or pull-to-stand

25 min cap

Tuesday, October 8th 2019

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
2 Min Banded Hip
2 Min KB Windmill

Warm-up:
10 Min E2MOTM
10 KB Windmills (5 each side)
20 Russian Swings
20 Single Arm Swings (10 each side)
20 Single Arm High Pulls (10 each side)
20 KB Snatches (10 each side)
Practice Jump Rope Remainder of 2 Min.

Conditioning:
4 Minutes to Finish
10 Push-ups
20 Pull-ups
30 KB Snatch (24/16)
40 Deadlifts (165/115)

2 Min Rest

6 Minutes to Finish
10 Push-ups
20 Pull-ups
30 KB Snatch (24/16)
40 Deadlifts (165/115)

2 Min Rest

12 Minutes to Finish
10 Push-ups
20 Pull-ups
30 KB Snatch (24/16)
40 Deadlifts (165/115)

Scaling: Elevated, Leg Assisted Pull-ups, DB Snatch, Light

Score is Reps / Reps / Time

Monday, October 7th 2019

(Mobility/Oly Skill/Strength) - Oly Lifting Focus

Mobility:
Scap Series

Warm-up:
2 Rounds of...
2 Inchworm Complex
4 Side Plank with Reach (each side)
6 See Saw Step
8 Push-ups
10 Air Squats
200m Run, Row or Ski
Then...
Burgener Warm-up
Barbell Warm-up #2

Skill:
10 Min to warm-up to heavy Snatch (Power or Squat)

Workout:
CF Open Workout 13.1
17 Min AMRAP
40 Burpees (6" Target)
30 Snatches (75/45)
30 Burpees (6" Target)
30 Snatches (135/75)
20 Burpees (6" Target)
30 Snatches (165/100)
10 Burpees (6" Target)
As many Snatches as possible (210/120)

Scaling: 1/2 Reps w/regular Burpees & light Snatches at single weight

Sunday, October 6th 2019

(Mobility/Long Strength/Short Metcon)

Movement Prep:
2 Min Lax Ball Tricep Smash
2 MIn PVC Front Rack Stretch
2 Min Lat Roll

Warm-up:
2 Rounds
1 Min Jump Rope
8 One-arm KB Swings - Left
8 One-arm KB Swings - Right
8 Spiderman Steps
8 Barbell Good Mornings
Barbell Warm-up #1

Strength:
14 min E2MOTM
Power Clean
7-5-3-3-1-1-1

Conditioning:
12 Minute AMRAP:
3 Squat Clean (135/95)
6 Ring Dips
9 Sit-ups

Scaling: Light weight, Box dips

Saturday, October 5th 2019

(Long Metcon)

Mobility:
2X Sampson Stretch Complex

Warm-up:
400m Goose Run
Partner Medball Toss

Skill:
Double Under Progression

Workout:
25 Min AMRAP
50 Wall Balls (20/14 @ 10')
50 Double Unders
40 Box Jumps (24/20)
40 Toes-to-Bar
30 DB Snatch (50/35)
30 KB Swings (24/16)

Scaling: 2X Singles, Light and Low

Friday, October 4th 2019

(Mobility/Long Strength/Short Metcon)

Warm Up:
2 Rounds
250 m Row
8 Pass-throughs
8 Russian Lunge w/ PVC Overhead
8 Burpees
8 See Saw to Vertical Jump
8 Push-ups

Barbell Warm-up #2

Strength:
8 MIn E2MOTM
5 High Hang Muscle Snatch (Light)
8 MIn E2MOTM
3 Low Hang Power Snatch (Medium)
8 MIn E2MOTM
1 Power Snatch (Heavy)

Conditioning:
3 Rounds:
10 Hang Power Snatches (95/65)
10 Overhead Squat
10 Burpee-Over-Bar

Scaling: Lighter load





Thursday, October 3rd 2019

(Mobility/Short Strength/Medium Metcon)

Movement Prep:
Squat Series

Warm-up:
3 Rounds of Tabata
Air Squat
Burpee
Dancing Crab
Russian KB Swing
Mt. Climbers

Strength:
10 Min E2MOTM
Front Squat
7-7-7-7-7

Conditioning:
24 Min EMOTM
Min 1: Max Wall Balls (20/14 @10')
Min 2: Max Cal Row
Min 3: Max Box Jump-over (24'/20")
Min 4: Rest
Score Total Reps

Scaling: Light and Low

Wednesday, October 2nd 2019

(Mobility/Fun/Gymnastics Skill/Short Metcon)

Warm-up:
2 Rounds
15 Sit-ups
15 Russian Lunges
15 Burpees
200m Row/Run/Ski/2X Bike

Fun:
7 Min
Hoover Ball

Gymnastic Skill:
5 Rounds EMOTM
Min 1: 5 False Grip Ring Rows
Min 2: 5 Strict Handstand Push-ups
Min 3: 5 Pistols (each side)

Workout:
12 min AMRAP
5 KB Thrusters (24/16)
10 KB Sit-up and Press
15 KB Swings

Scaling: Lighter KB

Tuesday, October 1st 2019

(Mobility/Strength/Partner Metcon)

Movement Prep:
2 Min. Bow-and-Arrow Stretch
2 Min. Thorasic Medball Extension

Warm-up:
With a Partner...
400m Row/ Inchworm Complex
30 Partner Med Ball Sit-ups
20 Partner Med Ball Squat Toss
10 Burpee High 10s
Then...
3 Rounds - 10m Banded Broad Jumps (Purple/Red/Blue)
Then...
Barbell Warm-up #1

Conditioning: 30 Min
20 Min Partner AMRAP
Teams of 3 w/2 Athletes working at a time
100/70 Calorie Row & 60 Clean and Jerks (135/95)
100/70 Calorie Row & 60 Clean and Jerks (155/105)
100/70 Calorie Row & Max Rep Clean and Jerks (185/135)
Teams must complete all 60 C & J before moving to next row
Score total Clean and Jerks

Monday, September 30th 2019

(Mobility/Other Skill/Medium Metcon)

Movement Prep:
3 rounds Tabata
Stride Stance Good Morning (R)
One legged KB Deadlift (R)
Stride Stance Good Morning (L)
One legged KB Deadlift (L)

Warm-up:
200m Run/Row/Ski/2X Bike
Then 3 Rounds of...
6 Air Squats
6 Break Dancers
6 One Arm Swings (R)
6 One Arm Press (R)
6 One Arm Swings (L)
6 One Arm Press (L)
Then...
400 M Run/Row/Ski/2X Bike

Skill:
10 Min E2MOTM
KB Spiral Press
5-5-5-5-5 (each side)

Conditioning:
Open WOD 11.2
15 Min AMRAP
9 Deadlifts (155/100)
12 Hand-Release Push-ups
15 Box Jumps (24/20)

Scaling: Light DL, Elevated Push-ups, Low Box