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W.O.D.

Friday – September 20

“Crossfit Open 15.1 + 15.1A”

From 0:00 – 9:00

AMRAP 9

15 Toes to Bar

10 Deadlifts (115/75)

5 Snatch (115/75)

From 9:00 – 15:00

6 Minutes to Find:

1 Rep Max Clean and Jerk

*Record total reps AND heaviest successful lift

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A blast from the past as we are just THREE WEEKS away from the 2020 Open! The AMRAP will be sure to test your grip and movement efficiency and then you get a few attempts to see how strong you are when you are tired!

Thursday – September 19

Part 1:

Alternating EMOM 9

1: 30 Seconds Alternating DB Step Ups (1 DB)

2: Cal Row (choose time and effort)

3: 30 seconds DB Strict Press (1 DB / 15 seconds per arm)

*Not recording

Part 2:

5 x 5

Bench Press

5 x 3

Back Squat

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Slow it down a notch today and lift some heavy weight! Strength is the foundation of almost everything you do in and out of the gym.

Wednesday – September 18

Part 1:

“Helen”

3 Rounds

400 M Run

21 KB Swings (53/35)

12 Pull Ups

*15 Minute Cap

Part 2:

10-15 Minutes to work on:

Muscle Ups and/or Core Strength

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One of the most classic Crossfit workouts that exist! Helen is a workout YOU HAVE TO push on the run. Make sure you are ready to rock the second the workout begins and do the biggest possible sets you can on the KB and Pull Ups!

Tuesday – September 17

From 0:00-7:00

7 Minute Rep Ladder (Increasing by 1’s)

Snatch (125/80)

Strict Handstand Push Ups

From 10:00-17:00

AMRAP 7

12 Sit Ups

10 Reverse Lunges

8 Push Ups

From 20:00-27:00

7 Minute Rep Ladder (Increasing by 1’s)

Snatch (125/80)

Strict Handstand Push Ups

*Record 3 different scores

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Our last Snatch/HSPU workout prior to the re-do next Tuesday at the Bison Benchmark! Hopefully we all know by now how to approach your reps at both movements and it will be interesting to see how close we can get to our first score when we get the the rep ladder for a second time!

Monday – September 16

For Time:

30 Wall Balls

60 Double Unders

7 Hang Squat Cleans (165/110)

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25 Wall Balls

50 Double Unders

7 Hang Squat Cleans

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20 Wall Balls

40 Double Unders

7 Hang Squat Cleans

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15 Wall Balls

30 Double Unders

7 Hang Squat Cleans

*24 Minute Cap

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This is a pretty lengthy cap for this kind of volume, so we want to challenge you to go heavy and/or go after these double unders! The open is around the corner and we can almost guarantee they will show up at some point! You are going to be forced to move above average weight in addition to keeping your rhythm together on the rope under duress. But don’t be afraid to push the pace!

Friday – September 13

9 Minute Rep Ladder (Increase by 2’s)

Box Jumps (24/20)

Cal Row

5 Minute Rest

9 Minute Rep Ladder (Increase by 2’s)

Pull Ups

Strict Press (75/55)

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Stamina is sure to be tested here within both Ladders. The idea here, on both, is to stop before you reach the failure stage. Be aware of how your muscles feel and how well you are moving more so than the breathing, because that is what will end up preventing you to surge forward.

Thursday – September 12

Part 1:

120 ft Weighted Carry

30 Seconds Wall Sit

30 Seconds Overhead Plate Hold

Part 2:

5 x 5

Back Squat

5 x 5

Deadlift

*Lifts should be done between 65-80%

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Take a step back from speed and volume today. Lets get back to moving some serious weight as we start our Powerlifting Cycle that will run through the middle of November.

Wednesday – September 11

AMRAP 20:01

200 M Run w/ Wall Ball (20/14)

9 Wall Balls

11 WB Step Ups (24/20)

9 Toes to Bar

11 Burpee Box Jumps (24/20)

*If your hands are sore/ripped, scale Toes to Bar to weighted sit ups

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This one will have a hero-feel to it. We don’t need to tell you this but remember what this rep scheme is about and keep the thoughts focused on things other than your 20-minute physical fatigue.