Friday, November 15, 2019

Wes

Workout of the Day

A.
Four rounds, each for time:
20/14 Calories on Assault Bike
50 foot Backwards Sled DRAG

B.
Four rounds, each for time:
20/15 Calories on Rower
50 foot Sled PULL

Thursday, November 14, 2019

SWEATSHIRT ORDER – please select your style, size, and color. The unisex hoodies run a little small. There is a blue Rogue hoodie near the front by the ski ergs if you want to try out an XL.

Workout of the Day

A.
Squat Clean
3-3-3-3-3-3

15 minutes to build to a heavy set of 3

B.
For time:
42-30-18 Wall-Balls (20 / 14)
21-15-9 Power Cleans (135 / 95)

Masters: 14/10, 105 / 70
Rx+ 30/20, 165/115

Wednesday, November 13, 2019

SWEATSHIRT ORDER – please select your style, size, and color. Reach out with any questions.

Workout of the Day

A.
Shoulder Press
Every 2 minutes, for 12 minutes (6 sets): 6 reps

Start light and build to a 6 rep max

After each set: 6/4 strict chin-ups

Rx+ strict chest to bar

B.
AMRAP in 13 minutes of:
7 Double Dumbbell Snatch
9/7 Strict Handstand Push-ups
11 Chest to Bar Pull-ups

Masters: deficit push-ups on DBs, pull-ups
Rx+ 50s/35s, deficit SHSPU (25/10 lb hi temp plate). 7/5 bar muscle-ups

Tuesday, November 12, 2019

Kristine

Workout of the Day

A1.
Tempo Back Squat
3 x 7 at ~60% (33X1)

A2.
Bulgarian Split Squats
3 x 12 w Dumbbells (6 each leg)

B.
For time:
30 Box Step Overs w DBs (24 / 20)
40 Front Squats (135 / 95)
50 Burpees

***Partition the reps as desired***

12 MIN CAP

Masters: 20/16 inch, 105/70
Rx+ 50s/35s, overhead squats, bar facing burpees

Monday, November 11, 2019

Larry

Open Athletes: Please remember to submit your 20.5 scores before 7 PM!

Workout of the Day

A.
Every 10 minutes, for 30 minutes (3 rounds):
40 Calories on Ski Erg
30 Kettlebell Swings
20 Toes to Bar
10 Devil Presses

Saturday, November 8, 2019

Please read the workout description here

Workout of the Day

THIS IS IT! THE LAST WORKOUT! After the workout we will head over to New Heights Brewery next door and celebrate!

HEATS START AT 9:00 and will run every 35 minutes
Heat 1) 9:00
Heat 2) 9:35
Heat 3) 10:10
Heat 4) 10:45

2020 CrossFit Games Open Workout 20.5

For time:
40 Ring Muscle-ups
80 Calories on Rower
120 Wall-Balls (20 / 14)

Partition as desired

20 MIN CAP

Thursday, November 7, 2019

Corey

Workout of the Day

A.
Snatch
Minutes 0-5: 2 snatches
Minutes 5-10: 1 snatch
Then, spend 8 minutes
establishing a max!

B.
AMRAP in 10 minutes of:
16 Alt DB Snatches (50 / 35)
12 Box Step-ups w DBs (24 / 20)
16 Alt Hang Power Clean + Jerks
12 Box Step-ups w DBs

Masters: 35/20, 20/16 inch 
Rx+ squat snatches, hang power clean + squat jerks (50/35)

Wednesday, November 6, 2019

Workout of the Day

A.
“Engine Block I”
AMRAP in 15 minutes of:
150m Run
10 Burpees to a Target

Rest 10 minutes

B.
“Engine Block II”
AMRAP in 15 minutes of:
15 Calories on Ski Erg
50 Double-unders

Tuesday, November 5, 2019

Lots of Clean and Jerk PRs on 20.4…
If you were one of those people: PROPS!
Not an easy feat considering how much work you accomplished beforehand. One more to go!

Workout of the Day

A.
Back Squat + Bulgarian Split Squats
10 back squats at 60%
immediately after:
10 bulgarian split squats

B.
Every 2 minutes, for 12 minutes (6 rounds):
12/9 Calories on Assault Bike
8 Unbroken Hang Squat Clean Thrusters

Masters: 11/8 calories
Rx+ 145/100

Monday, November 4, 2019

Open Athletes: Submit your 20.4 scores to games.crossfit.com ASAP! ALL scores need to be submitted PRIOR to 7 PM.

Workout of the Day

A.
Every minute, for 24 minutes:
Min 1) 30 seconds of chest to bar pull-ups
Min 2) 30 seconds of rowing
Min 3) 30 seconds of overhead squats

Masters: front squats, pull-ups
Rx+ ring muscle-ups