Monthly Archives: Oct 2019

Friday, November 1st

Happy Birthday Dillenger! A) Open 20.4For time:30 box jumps, 24/20 in.15 clean and jerks, 95/65 lb.30 box jumps, 24/20 in.15 clean and jerks, 135/85 lb.30 box jumps, 24/20 in.10 clean and jerks, 185/115 lb.30 single-leg squats10 clean and jerks...

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CrossFit WOD, November 1, 2019

Friday, November 1st Metcon Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks...

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Thursday, October 31st

A) Every 2 1/2 minutes, for 15 minutes (6 sets):Landmine Press x 8-10  on each arm, letting the non-dominant side be the limiter on load.  B) 20 Minutes for Quality:250 meter row8 Single-Arm Dumbbell/Kettlebell Deadlifts  each side3 Wall Walks or...

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Wednesday, October 30th

A) Every 90 seconds, for 12 minutes:1 High Hang Snatch + 1 Hang Snatch + Snatch  B) For Time 12-9-6-3-6-9-12Squat Snatch (95/65)Strict Pull-up Rx+ 115/75 Scale with 45/35 and inverted ring rows  Make them smooth and breezy today. The strict pull...

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Tuesday, October 29th

A) Every 2 minutes, for 16 minutes (4 sets of each):Min 1-2 – Complete 3 Turkish Get Ups per sideMin 3-4 – Muscle-Up Practice/Attempts/1-5 reps TGU should be light and SMOOTH. Build in weight as you go if it’s feeling too easy. Muscle Up...

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Monday, October 28th

Happy Birthday Brandon! Don’t forget to submit your Open score by 5pm! A) Every 2 minute, for 6 minutes (3 sets):Back squat x 5 reps (pause 3 sec in bottom) B) Every 2 1/2 minutes, for 15 minutes (6 sets):Back Squat x 5 reps Build to a 5...

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Saturday, October 26th

Good luck in your first weightlifting meet today Maureen! KanJam tournament tonight at 6:30pm! Register your team by 6pm and wear a costume! A) In teams of two, alternating each movement, complete ten rounds for time of:400 Meter Run30 Wall Ball...

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CrossFit WOD, October 26, 2019

Saturday, October 26th Brief Good luck in your first weightlifting meet today Maureen! KanJam tournament tonight at 6:30pm! Register your team by 6pm and wear a costume! Metcon Metcon (Time) A) In teams of two, alternating each movement, complete...

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