11/1/20
WOD
Rest Day
10/31/20
WOD
“RJ” Remixed
For Time:
3000m Run
15 Rope Climbs
150 Push ups
*Partition as needed
Tomorrow is Halloween so let’s WOD in costume!!
Train At Home
For Time:
3000m Run
50 Toes-to-Target
150 Push ups
*Partition as needed
10/30/20
WOD
Back Squat 3-3-3-3-3 reps
Squat Clean 3-3-3-3-3 reps
Power Snatch 3-3-3-3-3 reps
Train At Home
Tabata:
Air Squat
Object Push Press
Lunges
Push-ups
Object Cleans
10/29/20
WOD
5 rounds for Max reps of:
2:00 Box Jumps, 24”/20”
2:00 Burpees
2:00 Double-unders
Train At Home
5 rounds for Max reps of:
2:00 Box Jumps or Jumping Squats
2:00 Burpees
2:00 Double-taps
10/28/20
WOD
At 0:00
For time:
30 Pull-ups
60 Goblet Squats
90 second Handstand Hold
At 10:00
For time:
25 Chest to Bar Pull-ups
50 Kettlebell Thrusters
75 second Handstand Hold
At 20:00
For time:
20 Ring Muscle-ups
40 Kettlebell Head Cutters
60 second Handstand Hold
*with a single 53/35-lb. KB.
Train At Home
3 Rounds for Time:
25 single-arm object rows, each arm
50 Goblet Squats
75 Second Handstand Hold
10/27/20
WOD
Every 3:00 for 15 minutes:
Deadlift, 5 reps
15 minute AMRAP of:
Run 300m
9 Devils Press, 50/35-lbs.
Train At Home
21 minute AMRAP of:
Run 300m
9 Burpee Object Deadlift
6 Object Push Press
10/26/20
WOD
Every 6:00 for 6 sets:
15 Toes-to-Bar
18 Dumbbell Snatches, 50/35-lbs.
21 Calorie Row
Train At Home
Every 6:00 for 6 sets:
15 Toes-to-Target
18 Object Snatches
300m Run
10/25/20
WOD
Rest Day
10/24/20
WOD
“Paul Pena”
7 Rounds for Time:
100 meter Sprint
19 Kettlebell Swings (2/1.5 pood)
10 Burpee Box Jumps (24/20 in)
3 minutes Rest
Train At Home
7 Rounds for Time:
100 meter Sprint
19 Object Swings
10 Burpee Box Jumps
3 minutes Rest
Follow the action of the 2020 CrossFit Games!
10/23/20
WOD
28 minute EMOTM
1: Push Press + Push Jerk + Split Jerk
2: Rest
3: Max Chest to Bar Pull-ups
4: Rest
Train At Home
Tabata:
Object Push Press
Lunges
Object Row
Sit-ups
Push-ups