Sunday, November 3rd

Open WOD 20.4

For time:
30 box jumps, 24/20 in
15 clean and jerks, 95/65 lb.
30 box jumps
15 clean and jerks, 135/85 lb.
30 box jumps
10 clean and jerks, 185/115 lb.
30 single-leg squats
10 clean and jerks, 225/145 lb.
30 single-leg squats
5 clean and jerks, 275/175 lb.
30 single-leg squats
5 clean and jerks, 315/205 lb.

Time cap: 20 minutes

*Our Granite Games Winter Throwdown is December 7th here at The Ville!  Another opportunity to earn a spot at the Granite Games Championships next year.  The last day to register your team and get your shirt on the day of the competition is November 13th so don’t wait, sign up today!  We’re only taking 30 teams and we’ve sold out for both Throwdowns so get your team registered!  

**only 4 spots remaining!**

https://thegranitegames.com/about-throwdowns/#locations

*TODAY is the last day to sign up as a volunteer and get your shirt!*  We are in need of Judges for our Granite Games Winter Throwdown on December 7th.  If you aren’t competing please consider helping out!  We’ll get you a shirt (if you volunteer by Nov 3rd), and feed you throughout the day.  Sign up on competition corner.net and be sure to put in your shirt size.

Saturday, November 2nd

Partner WOD!

1000M Ski Erg

50-Clapping Pushups

30-Pullups

30-V Ups

50-Med Ball Chest Pass (20/14, Partners stand 10′ apart)

30-Pullups

30-V Ups

50-Legless Wall Balls (20/14#, 10/9′)

30-Pullups

30-V Ups

1000M Row

For time.

*Open WOD 20.4 will be Sunday’s official WOD for the 12:30 class.

*Our Granite Games Winter Throwdown is December 7th here at The Ville!  Another opportunity to earn a spot at the Granite Games Championships next year.  The last day to register your team and get your shirt on the day of the competition is November 13th so don’t wait, sign up today!  We’re only taking 30 teams and we’ve sold out for both Throwdowns so get your team registered!  

**only 6 spots remaining!**

https://thegranitegames.com/about-throwdowns/#locations

*We are in need of Judges for our Granite Games Winter Throwdown on December 7th.  If you aren’t competing please consider helping out!  We’ll get you a shirt (if you volunteer by Nov 3rd), and feed you throughout the day.  Sign up on competition corner.net and be sure to put in your shirt size.

Friday, November 1st

Make Up Day.

*We will still be judging Open WOD 20.4 during our classes today but it will be Sunday’s official WOD for the 12:30 class as well.

*Our Granite Games Winter Throwdown is December 7th here at The Ville!  Another opportunity to earn a spot at the Granite Games Championships next year.  The last day to register your team and get your shirt on the day of the competition is November 13th so don’t wait, sign up today!  We’re only taking 30 teams and we’ve sold out for both Throwdowns so get your team registered!  

**only 6 spots remaining!**

https://thegranitegames.com/about-throwdowns/#locations

*We are in need of Judges for our Granite Games Winter Throwdown on December 7th.  If you aren’t competing please consider helping out!  We’ll get you a shirt (if you volunteer by Nov 3rd), and feed you throughout the day.  Sign up on competition corner.net and be sure to put in your shirt size.

Thursday, October 31st

Happy Halloween!

Speed Back Squats 5×4@70% (control down, fast on the way up!)

Weighted Hip Bridge 5×4

then,

Buy In: 50/40 Calorie Assault Bike

3 Rounds of:

10/Leg Alternating Pistols (that’s a total of 20)

25 KBS (53/35)

Cash Out: 50/40 Calorie Assault Bike

For time.

*Our Granite Games Winter Throwdown is December 7th here at The Ville!  Another opportunity to earn a spot at the Granite Games Championships next year.  The last day to register your team and get your shirt on the day of the competition is November 13th so don’t wait, sign up today!  We’re only taking 30 teams and we’ve sold out for both Throwdowns so get your team registered!  

**only 8 spots remaining!**

https://thegranitegames.com/about-throwdowns/#locations

*We are in need of Judges for our Granite Games Winter Throwdown on December 7th.  If you aren’t competing please consider helping out!  We’ll get you a shirt (if you volunteer by Nov 3rd), and feed you throughout the day.  Sign up on competition corner.net and be sure to put in your shirt size.

Wednesday, October 30th

Push Jerk 4×6@70% 1RM

Band Pull Aparts 4×12

then,

50-Double Unders, 50-Situps, 5-S2OH (75/55)

40-Double Unders, 40-Situps, 10-S2OH

30-Double Unders, 30-Situps, 15-S2OH

20-Double Unders, 20-Situps, 20-S2OH

10-Double Unders, 10-Situps, 25-S2OH

for time.

*Our Granite Games Winter Throwdown is December 7th here at The Ville!  Another opportunity to earn a spot at the Granite Games Championships next year.  The last day to register your team and get your shirt on the day of the competition is November 13th so don’t wait, sign up today!  We’re only taking 30 teams and we’ve sold out for both Throwdowns so get your team registered!  **only 9 spots remaining!**

https://thegranitegames.com/about-throwdowns/#locations

*We are in need for Judges/Volunteers for our Granite Games Winter Throwdown on December 7th.  If you aren’t competing please consider helping out!  We’ll get you a shirt (if you volunteer by Nov 3rd), and feed you throughout the day.  Sign up on competition corner.net and be sure to put in your shirt size.

Tuesday, October 29th

High Hang Squat Snatch 4×6@70% 1RM

then,

10:00 AMRAP of:

10-Bar Facing Burpees

10-OHS (95/65)

5-Bar Muscle Ups

*Our Granite Games Winter Throwdown is December 7th here at The Ville!  Another opportunity to earn a spot at the Granite Games Championships next year.  The last day to register your team and get your shirt on the day of the competition is November 13th so don’t wait, sign up today!  We’re only taking 30 teams and we’ve sold out for both Throwdowns so get your team registered!  

https://thegranitegames.com/about-throwdowns/#locations

*We are in need for Judges/Volunteers for our Granite Games Winter Throwdown on December 7th.  If you aren’t competing please consider helping out!  We’ll get you a shirt (if you volunteer by Nov 3rd), and feed you throughout the day.  Sign up on competition corner.net and be sure to put in your shirt size.

Monday, October 28th

Make Up Day.

*If you are competing in the CrossFit Open remember to submit your 20.3 scores before 8:00pm tonight!

*Our Granite Games Winter Throwdown is December 7th here at The Ville!  Another opportunity to earn a spot at the Granite Games Championships next year.  The last day to register your team and get your shirt on the day of the competition is November 13th so don’t wait, sign up today!  We’re only taking 30 teams and we’ve sold out for both Throwdowns so get your team registered!  

https://thegranitegames.com/about-throwdowns/#locations

*We are in need for Judges/Volunteers for our Granite Games Winter Throwdown on December 7th.  If you aren’t competing please consider helping out!  We’ll get you a shirt (if you volunteer by Nov 3rd), and feed you throughout the day.  Sign up on competition corner.net and be sure to put in your shirt size.

Sunday, October 27th

Power Clean 4×6@70% 1RM

then,

5 Rounds for time of:

5-Hang Power Cleans (135/95)

5-Front Squats

15-Box Jumps (24/20)

*Our Granite Games Winter Throwdown is December 7th here at The Ville!  Another opportunity to earn a spot at the Granite Games Championships next year.  The last day to register your team and get your shirt on the day of the competition is November 13th so don’t wait, sign up today!  We’re only taking 30 teams and we’ve sold out for both Throwdowns so get your team registered!  

https://thegranitegames.com/about-throwdowns/#locations

*We are in need of Judges for our Granite Games Winter Throwdown on December 7th.  If you aren’t competing please consider helping out!  We’ll get you a shirt (if you volunteer by Nov 3rd), and feed you throughout the day.  Sign up on competition corner.net and be sure to put in your shirt size.

Saturday, October 26th

*Today is our Free Halloween workout at 9:00 & 10:00am.  Come dressed IN COSTUME! Best costume wins a prize!

We’ll be doing our traditional Halloween WOD: Alive & Zombies

1 Lap Run

90 Single or Double Unders

75 Situps

60 KBS (53/35)

45 Pushups

30 Ring Rows

15 Calorie Row

*Alive group starts the wod 3:00 before the Zombie group.  If any Zombie catches (passes) and Alive there is a 25 burpee penalty at the end of the wod.  If a Zombie doe not catch anyone there is also a 25 burpee penalty.

 

*We are in need for Judges/Volunteers for our Granite Games Winter Throwdown on December 7th.  If you aren’t competing please consider helping out!  We’ll get you a shirt (if you volunteer by Nov 3rd), and feed you throughout the day.  Sign up on competition corner.net and be sure to put in your shirt size.

Friday, October 25th

CrossFit Open Workout 20.3

For time:
21 deadlifts, 225/155
21 handstand push-ups
15 deadlifts, 225/155
15 handstand push-ups
9 deadlifts, 225/155
9 handstand push-ups
21 deadlifts, 315/205
50-ft. handstand walk
15 deadlifts, 315/205
50-ft. handstand walk
9 deadlifts, 315/205
50-ft. handstand walk

Time cap: 9 min.

*We’ll be judging Open WOD 20.3 at all class times today.

*This Saturday is our Free Halloween workout at 9:00 & 10:00am.  Come dressed IN COSTUME! Best costume wins a prize!

*We are in need for Judges/Volunteers for our Granite Games Winter Throwdown on December 7th.  If you aren’t competing please consider helping out!  We’ll get you a shirt (if you volunteer by Nov 3rd), and feed you throughout the day.  Sign up on competition corner.net and be sure to put in your shirt size.