Deadlifts 5×2@90% 1RM
then,
50-Double Unders
25-Pushups
25-Deadlifts (135/95)
40-Double Unders
20-Pushups
20-Deadlifts (185/125)
30-Double Unders
15-Pushups
15-Deadlifts (225/155)
20-Double Unders
10-Pushups
10-Deadlifts (275/185)
For time.
Author: Crossfit the Ville'
Monday, October 14th
Front Squat 5×2@90% 1RM
Glute Ham Raise 5×4 (weighted if possible)
then,
10:00 AMRAP of:
5-Front Squats (95/65)
5-Pullups
5-Lateral Burpees Over Bar
5-T2B
*reps increase by 5 each round. Score is total reps.
*Reminder for those who have registered for the CrossFit Open: Your score must be submitted by this evening at 8:00pm! If you did 20.1 on Friday and would still like to register you can do so until Monday at 8:00pm.
Sunday, October 13th
Shoulder Press 5×2@90% 1RM
Pendlay Row 5×2@90% 1RM
then,
2 Rounds for time of:
20-Calorie Ski Erg
20-Shoulder Press (95/65)
20-Calorie Assault Bike
20-GHD Situps
200M Run
20-HSPU’s
*Reminder for those who have registered for the CrossFit Open: Your score must be submitted by Monday evening at 8:00pm! If you did 20.1 on Friday and would still like to register you can do so until Monday at 8:00pm.
Saturday, October 12th
Make Up Day.
*Today is our free partner wod at 9:00 & 10:00am! Come in for a fun workout and bring a friend or we can pair you with someone.
Friday, October 11th
CROSSFIT OPEN WORKOUT 20.1
10 rounds for time of:
8 ground-to-overheads (clean & jerk or snatch)
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes
WORKOUT VARIATIONS
Rx’d (Rx’d Ages 16-54) ♀ 65 lb.
♂ 95 lb.
Scaled (Scaled Ages 16-54)
♀ 45 lb., may step over bar on burpees ♂ 65 lb., may step over bar on burpees
Teenagers 14-15
♀ 45 lb. ♂ 65 lb.
Scaled Teenagers 14-15
♀ 35 lb., may step over bar on burpees ♂ 45 lb., may step over bar on burpees
Masters 55+
♀ 45 lb. ♂ 65 lb.
Scaled Masters 55+
♀ 35 lb., may step over bar on burpees ♂ 45 lb., may step over bar on burpees
*We will be pairing up today and judging each other on this wod during the 6am, 10:30am, and 12:00pm classes. Those signed up for the Open will need an official judge and scoresheet. During this evenings normal class times (4:00pm-7:00pm) we will have our Friday Night Throwdown and run heats until everyone is done! Good luck to all!
Thursday, October 10th
Back Squat 5×2@90% 1RM
Weighted Hip Bridge 5×4
then,
Buy In: 20 Back Squats (185/125)
3 Rounds of:
20-Calorie Row
20-Burpees Over Rower
Cash Out: 20 Back Squats (185/125)
for time.
*The CrossFit Open starts today! The first workout will be release live tonight at 8:00pm. Register at: Games.CrossFit.com. Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged. We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.
Wednesday, October 9th
Push Press 4×4@85% 1RM
Strict Chin Ups (weighted if possible) 4×4
then,
400M Run
21-S2OH (115/75)
21-Bodyweight Rows (lying under racked barbell at hip height)
400M Run
15-S2OH
15-BW Rows
400M Run
9-S2OH
9-BW Rows
for time.
*The CrossFit Open starts this Thursday, October 10th! Register at: Games.CrossFit.com. Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged. We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.
Tuesday, October 8th
Make Up Day.
*The CrossFit Open starts this Thursday, October 10th! Register at: Games.CrossFit.com. Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged. We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.
Monday, October 7th
Overhead Squats 4×4@85% 1RM
then,
3 Rounds for time of:
10-Hang Power Snatch (95/65)(rx+ 115/75)
15-Devils Press (40/30’s)(rx+ 50/35’s)
20-Wall Balls (20/14) (rx+ 30/20)
*The CrossFit Open starts October 10th! Register at: Games.CrossFit.com. Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged. We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.
Sunday, October 6th
Skill Practice: Bar & Ring Muscle Ups
then,
2 Rounds of:
7-Ring Muscle Ups (scale to ring dips)
14-Burpees
28-KBS (53/35)
into 2 rounds of:
7-Bar Muscle Ups (scale to CTB Pullups)
14-Calorie Ski Erg
28-Goblet Squats (53/35)
for total time.
*The CrossFit Open starts October 10th! Register at: Games.CrossFit.com. Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged. We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.
