WOD Wednesday October 24 2019

WOD Wednesday October 24 2019

CrossFit

A, Warm Up

B, Deadlift EMOM x 10
3 Deadlifts every minute for 10 minutes
Increase weight every other Round

C, 12 Minute AMRAP
Ascending Ladder
3 - 6 - 9 - 12……of
Deadlift 155/105
Toes to Bar
Bar over Burpees

WOD Wednesday October 23 2019

WOD Wednesday October 23 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Back Squats, EMOM x 8
3 Back Squats every minute for 8 minutes

C, 2 – 6 Minute AMRAPs of
6 Minute AMRAP of
3 Power Cleans 135/95
5 Front Squats
7 Box Jumps 24/20
9 Wall Balls

Rest 2 Minutes

6 Minute AMRAP of
3 Power Cleans
5 Front Squats
7 Box Jumps
9 Wall Balls
(14 Minutes Total)

WOD Tuesday October 22 2019

WOD Tuesday October 22 2019

CrossFit

A, Warm Up

B, E2MOM for 8 Minutes
5 Strict Pull Ups
10 DBL DB Bent Rows

C, For Time
400 Meter Run
then
7 Rounds of “Cindy”
5 Pull Ups
10 Hand Release Push Ups
15 Air Squats
then
400 Meter Run

WOD Monday October 21 2019

WOD Monday October 21 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warn Up

B, Push Press
EMOM x 8 (x3 reps)

C, EMOM x 16 of (4 sets)
1 - Double Unders
2 - 200/150 Meters Row
3 - Push Press 95/65
4 - Rest (all rest together)

WOD Sunday October 202 2019

WOD Sunday October 202 2019

CrossFit
with Coach Peggy
10am to 11am

A, Warm Up

B, For Time

800m run

100m farmer's carry

10 back squats (65-75% of 1RM)

Rest 5 minutes.

800m run

100m farmer's carry

10 back squats (65-75% of 1RM)
(Pat Sherwood /

WOD Saturday October 19 2019

WOD Saturday October 19 2019

Lift
7am to 830am

CrossFit
830am to 930am

A, Warm Up

B, For Time

5 Rounds of
10 Power Clean and Jerks 135/95
20 Pull Ups
then
21 - 15 - 9 of
Box Jump 24/20
Power Snatch 95/65
HSPU

WOD Friday October 18 2019

WOD Friday October 18 2019

No Yoga Fusion

CrossFit

A, Warm Up


B, 3 Rounds
2 Minute Stations
(30 Second Rest between each Station)

1 – 2 Minutes 30/25 Calories Assault Bike

Rest 30 Seconds

2 – 2 Minute AMRAP of
          6 Double DB Power Clean 35/25
          6 Double DB Reverse Step Lunge 35/25

Rest 30 Seconds

3 – 2 Minutes 30/25 Calories Rower

Rest 30 Seconds

4 – 2 Minute AMRAP of
          20 Double Unders (40 Singles)
          6 Wall Balls 20/14

Rest 30 seconds

WOD Thursday October 17 2019

WOD Thursday October 17 2019

CrossFit

A, Warm Up

B, Deadlift
EMOM x 10 (4 reps)

C, 5 Rounds of
10 Box Jumps 24/20
10 Hand Release Push Ups
10 Deadlifts 115/75

WOD Wednesday October 16 2019

WOD Wednesday October 16 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Back Squats
EMOM x 10 (4 reps)

C, For Time
600 Meter Run
10 Thrusters 95/65
400 Meter Run
15 Thrusters
200 Meter Run
20 Thrusters

WOD Tuesday October 15 2019

WOD Tuesday October 15 2019

CrossFit

A, Warm Up

B, EMOM x 12 of
Strict Pull Ups

C, 1 Round of
3 Minute Stations
1 Minute Rest between Stations

1 – 3 Minute AMRAP of
          4 Single Arm DB Alternating Snatch 50/35
          4 Hand Release Push Ups

60 seconds Rest

2 – 400 Meter Run
          Plank remaining Time

60 Seconds Rest

3 – 3 Minute AMRAP of
          4 DB Devil Press 50/35

          4 Burpees over DB’s

60 Seconds Rest

4 – 400 Meter Run

          Plank remaining Time

(15 total minutes)

WOD Monday October 14 2019

WOD Monday October 14 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Push Press
EMOM x 10 - 4 reps

C, For Time
150 Double Unders (300 singles)
then
4 Rounds of
10 Push Press 135/95
10 Toes to Bar

WOD Sunday October 13 2019

WOD Sunday October 13 2019

CrossFit
10am to 11am with Coach Peggy

A, Warm Up

B, Workout: (Source: Functional Endurance)

5 rounds of 30 reps for time

1:00 row for calories

Balance of reps burpees to a 6" target

Rest 1:30 between rounds


WOD Saturday October 12 2019

WOD Saturday October 12 2019

Lift
7am to 830am

CrossFit

A, Warm Up

B, For Time
Teams of 2. sharing reps equally

4 Rounds of
25 Thrusters 45/35
5 Bar Muscle Ups/ Chest to Bar Pull Ups
3 Round of
10 Hang Power Cleans 135/95
10 Bar Over Burpees
10 HSPU
4 Rounds of
200 Meter Run
10 Toes to Bar

WOD Friday October 11 2019

WOD Friday October 11 2019

Yoga Fusion
315 to 4pm

CrossFit Open Workout 20.1
Friday Night Lights
5pm

CrossFit

A, Warm Up

B, 3 Rounds of
2 Minute Stations

Station # 1 – 1:00 Jump Rope
                     1:00 Plank

Station # 2 - 2:00, 30/25 Calorie Row

Station # 3 – 1:00 Box Step Up 20/14
                     1:00 Hand Release Push Up

Station # 4 – 2:00, 30/25 Calorie Assault Bike

No Rest between Stations
1:00 Rest between Rounds

WOD Thursday October 11 2019

WOD Thursday October 11 2019

CrossFit

A, Warm Up

B, EMOM x 10
Strict Pull Ups x 5

C, For Time
KB Swing 53/35
40 – 30 – 20 – 10
Pull Ups
5 - 10 – 15 – 20
Double Unders
40 – 30 – 20 – 10

WOD Wednesday October 9 2019

WOD Wednesday October 9 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Back Squat EMOM x 10
5 Reps

c, 12 Minute AMRAP of
12 Wall Balls 20/14
10 DB Hang Power Cleans 35/20
8 DB Box Step Overs 20”/14”

WOD Tuesday October 8 2019

WOD Tuesday October 8 2019

CrossFit

A, Warm Up

B, Deadlift
EMOM x 10

C, For Time
800 Meter Run
21 Deadlifts 135/95
400 Meter Run
15 Deadlifts 155/105
200 Meter Run
9 Deadlifts 185/125

WOD Monday October 7 2019

WOD Monday October 7 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, EMOM x 10 of
Push Press x 5 reps

C, Every 4 Minutes for 4 Sets
15 Push Press 95/65
50 Double Unders (100 singles)
12 Bar Over Burpees
50 Double Unders

WOD Sunday October 6 2019

CrossFit
10am to 11am

with Coach Peggy

A, Warm Up

B, Partner Workout:

Buy-in: 50 partner med-ball sit-ups

Then

8 rounds of 50 rowing strokes for max meters, alternating rounds with partner

Cash-out: 50 partner med-ball sit-ups

WOD Saturday October 5 2019

WOD Saturday October 5 2019

Lift
7am to 830am

CrossFit
830am to 930am

A, Warm Up

B,, “The Don”
For Time
25 Minute AMRAP of
Teams of 2, Sharing Reps Equally

66 Deadlifts (115/75 lb)

66 Box Jump (24/20 in)

66 Kettlebell swings (53/35)

66 Knees-to-Elbows

66 Sit-Ups

66 Pull-Ups

66 Thrusters (55/35 lb)

66 Wall Ball (20/14 lb)

66 Burpees

66 Double-Unders (198 singles)

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, MO, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan.

He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

"The Don" Hero WOD was first posted on crossfit.com as the workout of the day for Wednesday, September 11, 2013 (130911).