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CrossFit Workouts for Week of 10/19-10/25/2020

Monday, October 19th   

STRENGTH

ON A 15:00 RUNNING CLOCK…

Find 10RM

Back Squat

(Score is Weight)

WORKOUT

AMRAP x 12 MINUTES

100m Run

8 Back Squats (95/65)|(65/45)

6 Hang Power Cleans

(Score is Rounds + Reps)

Tuesday, October 20th

STRENGTH

ON A 12:00 RUNNING CLOCK…

Find 10RM

Strict Press

(Score is Weight)

WORKOUT

EVERY 2:00 x 6 SETS

15 Box Jump Overs (24/20)

10 Push Press (115/75)|(75/55)

(Score is Each Set for Time)

Wednesday, October 21st      

STRENGTH

ON A 15:00 RUNNING CLOCK…

Find 10RM

Deadlift

(Score is Weight)

WORKOUT

“TABATA”

8 ROUNDS, :20 ON / :10 OFF*

TABATA 1 – Up-Downs

TABATA 2 – Toes to Bar

TABATA 3 – Deadlifts (135/95)|(95/65)

*No additional rest b/t Tabatas (Score is Reps)

Thursday, October 22nd

STRENGTH

6-6-6-6*

Bench Press

*Start moderate and end moderate-heavy.

(Score is Weight)

WORKOUT

3 SETS FOR MAX REPS

1:00 – Ring Rows

-Rest :15-

1:00 – Hand Release Push-ups

-Rest :15-

1:00 – Plate G2OH (45/35)|(35/25)

-Rest :15-

1:00 – DB Slides

-Rest :15-

(Score is Reps)

Friday, October 23rd

STRENGTH

7-5-5-3-3*

Thruster

*Start weight moderate and end moderate-heavy.

(Score is Weight)

WORKOUT FOR TIME

21-18-15-12-9-6*

Thrusters (115/75)|(75/55)

*Complete 15/12 Cal Row after each set.

-Hard Cap 16:00-

(Score is Time)

Saturday, October 24th

STRENGTH

3 SETS FOR QUALITY

7-10 Strict Chin-Up

25 Banded Row

1:00 Double Under Practice

-Rest As Needed b/t Sets-

(No Measure)

WORKOUT

“PUMPKIN SPICE LATTE”

AMRAP x 16 MINUTES

3 DB Burpees (50/35)|(35/20)

7 Pull-ups

21 Double Unders

(Score is Rounds + Reps)

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