Archive Monthly Archives: October 2018

CrossFit WOD, October 21, 2018

Open Gym Sunday

OPEN GYM
Metcon
Open Gym

CrossFit WOD, October 20, 2018

“Fight Gone Bad” Variation #2

“Fight Gone Bad” Variation 2 (Time)
3 Rounds:
-20 Wall-Balls (20/14)
-20 SDHPs (75/55)
-20 Box Jumps (20/20)
-20 Push Press (75/55)
-20 Calories on Rower
*1 minute break between rounds

CrossFit WOD, October 19, 2018

10/19/2018

Fitness

Level 1

Level 2
Metcon
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Bring some long socks!!

Bring your wrist wraps and knee sleeves!

Make sure to bring some headphones as well!

CrossFit WOD, October 18, 2018

10/18/2018

Fitness
Metcon (Time)
3 Rounds for Time:

250M Row
12 KB Deadlift
16 Step Up

Level 1
Metcon (Time)
3 Rounds for Time:

500m Row
12 Deadlifts(135/95)
21 Box Jump(20/20)

Level 2
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

CrossFit WOD, October 17, 2018

10/17/2018

Fitness
Metcon (Time)
3 Rounds for Time:

80 Single Unders
20 Walking Lunges
100m Oh Medball Walk
10 Ring Row

Level 1
Metcon (Time)
3 Rounds for Time:

75 Double Unders
20 Farmer Lunges(45/30)
100m OH DB Walk(45/30)
15 Pull Ups

Level 2
Blast Off (Time)
3 Rounds for Time:

100 Double Unders
20 Farmer Lunges(50/35)
100m OH DB Walk(50/35)
10 Bar Muscle Up