211101

Workout of the Day For Sunday, November 1st, 2020:

4 x 2 Min AMRAP:
15/10 Cal Row/Bike/Ski
5 Burpee
Max DB Thruster

4 x 2 Min AMRAP:
15 Plate G2OH
5 Burpee
Max T2B

4 x 2 Min AMRAP:
200m Run
5 Burpee
Max DB Front Squat

*4 Min Rest Between AMRAPs

201031

Workout of the Day For 8am, Saturday, October 31st, 2020:

Week 2

Clean & Jerk Every 90 Seconds:
3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*90 Sec. Rest Between Sets.

Workout of the Day For 9am, Saturday, October 31st, 2020:
For Time (30 Min Cap)
400m Run
50 WallBall 20/14-lb
400m Run
50/35 Cal Row/Bike/Ski
400m Run
50 HSPU
400m Run
50 KB Swing 70/53-lb
400m Run
50 V-Up, T2B, or GHD

201030

Workout of the Day For Friday, October 30th, 2020:

Snatch:
3-3-3 @ 70% 1RM

10 rounds (15 Min Cap):
440-meter bike, or 220m Row, or 200m Run
1 legless rope climb (15 ft.)*

*Sub:
• 4 Strict Pull-Up
• 6 Kipping Pull-Up
• 8 Ring Row

Sweat Sessions Workout:
12 Min EMOM, alt:
• DB Snatch
• Box Jump

12 Min EMOM, alt:
• 200m Run
• Pull-Up, or Ring Row

201029

Workout of the Day For Thursday, October 29th, 2020:

HAPPY STAR
4 rounds:
200m Run
5-7-9-11 reps of:
Burpee
Thruster

W 65-85-95-105-lb. thrusters
M 95-115-135-155-lb. thrusters

Sweat Sessions Workout:
10 Rounds, 30 sec. On, 30 sec Rest, alt:
• Run/Bike/Row/Ski
• Burpee
• DB Thruster

201028

Workout of the Day For Wednesday, October 28th, 2020:

For Time:
800m MedBall Sprint 20/14-lb

30-20-10:
Toes-to-bar
Kb/DB lunge 50/35-lb

Sweat Sessions Workout:

5 x 4 Min AMRAP:
200m Run
15 Plate G2OH
15 DB Bent Over Row
Max Single Leg Alt V-Up in Remaining Time

*2 Min Rest Between Rounds

201027

Workout of the Day For Tuesday, October 27th, 2020:

“2007 Reloaded”

1,500-meter row, or 1 Mile Run

Then, 5 rounds of:
10 bar muscle-ups
7 shoulder-to-overheads @ 70% 1RM

“After Party”
10 Min Handstand Walk Practice

Sweat Sessions Workout:
12 Min AMRAP:
5-10-15-20-25…
Cal Bike/Row/Ski
Pull-Up, or ring Row
Push-Up

12 Min AMRAP:
5-10-15-20-25…
Box Jump
Goblet Squat
Hollow Rock

201026

Workout of the Day For Monday, October 26th, 2020:

CROSSFIT TOTAL
For total load:

1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

Sweat Sessions Workout:
18 Min EMOM, alt:
• 200m Run
• DB Bulgarian Split Squat
• Plank

18 Min EMOM, alt:
• Cal Bike/Row/Ski
• Single ARM Alt. DB Strict Press
• Medball Russian Twist

201025

Workout of the Day For Sunday, October 25th, 2020:

5 Rounds, 1 Minute Per Station, Alt.:
• Single Arm DB Thruster
• DB Snatch
• Box Jump
• Cal Bike/Row/Ski
• Side-Plank Reach Through

201024

Workout of the Day For 8am, Saturday, October 24th, 2020:
Week 1

Clean & Jerk Every 90 Seconds:
3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*90 Sec. Rest Between Sets.

Workout of the Day For 9am, Saturday, October 24th, 2020:
4 Rounds, alt:

2 min AMRAP:
• 200m run
• Max C2B

2 min AMRAP:
• 200m run
• Max burpee over sandbag

2 Min AMRAP:
• 200m run
• Max sandbag cleans

*Rest 2 min Between Rounds.

**For this workout, one Round is 3 x 2 Min AMRAP (6 Min) with 2 min rest between rounds. Repeat for 4 rounds (30 Min total).

201023

Workout of the Day For Friday, October 23rd, 2020:

Open Workout 15.3

14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Sweat Sessions Workout:
12 Min AMRAP:
12/10 Cal Bike/Row/Ski
12 Ring Row
12 Dips

12 Min AMRAP:
12 WallBall
12 KB Swing
12 Hollow Rock