November 14, 2019 Thursday

Overhead Squat: 3-3-3

Opt. 1: 3 RFT: Run, Overhead Squats and Bar Muscle-ups

* Choose between Opt 1 or 2 (with Pull-ups)

Opt. 2: 3 RFT: Run, Overhead Squats and Pull-ups

* Choose between Opt 1 or 2

November 13, 2019 Wednesday

Deadlift 3-3-3

* Use mats. Touch and go.

Alt EMOM 18 mins: Row Calories, Touch And Go Deadlifts and Hand Release Push-ups

* Use mats.

November 12, 2019 Tuesday

Front Squat: 1RM

30-20-10: Dumbbell Thrusters and Toes-to-bars

November 11, 2019 Monday


NOTE: The load is 85# for women. Use mats. Army SSG Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd BN, 1st Special Forces Group, Ft. Lewis WA, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

November 09, 2019 Saturday

Team WOD: AMRAP: Burpees, Row, AbMat Sit-ups, Double Unders and Lunges

Choose as a Team of 2 alternating work (one works, one rests) or Solo. As a team you can split reps or alternate exercises.

November 08, 2019 Friday

CrossFit Games Open 20.5

* Break up reps however you like * Tiebreak time is ONLY when you complete both the 80 calories and 120 wall balls, so prioritize how to achieve that before the time cap * Rower monitor MUST reset each time you return to rower * Post total reps completed and ONLY enter tie break if you completed all row and WB reps

November 07, 2019 Thursday

Push Jerk 3-3-3

7 RFT: Power Snatches, Pull-ups, Push-ups, and Air Squats

E2MOM for 18 mins: Rows, Alternating Dumbbell Snatches and Burpee Over Dumbbells

November 06, 2019 Wednesday

Hang Squat Snatch 2-2-2-2

7 RFT: Power Snatches, AbMat Sit-ups and Double Unders

November 05, 2019 Tuesday

Back Squat: 2-2-2-2

* If you performed pistols and your knee(s) are sore sub deadlifts or push press and skip squats (or go very light).

AMRAP 15 mins: Run, Back Squats and Box Jumps

November 04, 2019 Monday

Bench Press 1-1-1-1

AMReps 8 mins: Rows and Burpee Pull-ups

* Scale to burpee jumping pull-up max reps

November 02, 2019 Saturday

Team WOD: AMRAP 20 mins: Partner Runs, Pull-ups, Partner Wall Balls and Med Ball Sit-ups

* As a team of 2 complete AMRAP alternating work/rest on the PU and Sit-ups. Run together. WB are alternating throws between partners.

November 01, 2019 Friday

CrossFit Games Open 20.4

* Tie break time after each set of Box jumps/pistols completed * Standard box jumps. Stand tall on top. Stepping onto and off the box is permitted. * Not allowed to place or push hands on legs during jump or step. * Not allowed to angle box or jump/step onto corner. * Athlete may have help loading bar. * Hang cleans are not allowed. All other cleans and jerk styles allowed. Must bring feet back together. * Pistols are alternating. May not touch floor/leg. Must complete good rep before switching legs. * Scaled version subs Med ball step ups for Pistols. Med Ball cannot touch legs at any time.

October 31, 2019 Thursday

Power Snatch 1-1-1-1-1

AMRAP 9 mins: Toes-to-bars, Kettlebell Swings and Double Unders

October 30, 2019 Wednesday

E2MOM for 10 mins: Deadlift

* Use mats, touch and go.

FT: Rows; 3x Deadlifts, Hang Power Cleans and Push Jerks; Rows

* Use mats

October 29, 2019 Tuesday

Bench Press 2-2-2-2

5 RFT: Run, Pull-ups and Handstand Push-ups

October 28, 2019 Monday

Front Squat: 2-2-2-2