Work Out of the Day for Crossfit.

WOD 10.28.21

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A. Superset Push Press 2-2-2-2-2 GHD Sit Up 5 x 10-25 reps B. For time: 10-9-8-7-6-5-4-3-2-1 reps of: Double Dumbbell Front Squat 50/35LB After each round, perform 1 Rope Climb.

WOD 10.27.21

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A. Superset Deadlift 5-5-5-5-5 Skin the Cat 2-2-2-2-2 B. For time: 50 Box Jump 24/20" 800M Run 100 Double Under

WOD 10.26.21

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A. Establish 1 rep max Front Squat B. "Elizabeth" For time: 21-15-9 reps of: Squat Clean 61/43KG Ring Dip

WOD 10.25.21

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A. Work up to a heavy Snatch B. "Crossfit Games Open 19.4" For time: 3 rounds: 10 Power Snatch 43/30KG 12 Bar Facing Burpee Rest 3 minutes. 3 rounds: 10 Bar Muscle Up 12 Bar Facing Burpee 12 minute time ca…

WOD 10.24.21

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A. Superset Back Squat 3-3-3-3-3 Skill Work Forward Roll / Handstand Forward Roll B. 4 rounds for max reps: 20 Sec Thruster 10 Sec Rest 20 Sec Sumo Deadlift High Pull 10 Sec Rest 20 Sec Push Jerk 10 Sec Rest 20…

WOD 10.23.21

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A. As many rounds as possible in 10 minutes: 1 Rope Climb 5 Burpee B. As many rounds as possible in 10 minutes: 7 Kettlebell Swing 1.5/1P 7 Push Up 7 Sit Up

WOD 10.22.21

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"Kelley" 5 rounds for time: 400M Run 30 Box Jump 24/20" 30 Wall Ball 20/14LB, 10/9FT

WOD 10.21.21

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A. Every minute for 8 minutes: 3 Push Jerk 1 Pause Split Jerk hold in catch for 3 seconds B. For time: 28/20 Calorie Row 28 Toes to Bar 21/15 Calorie Row 21 Toes to Bar 15/11 Calorie Row 15 Toes to Bar 9/6 Calorie…

WOD 10.20.21

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A. Superset Weighted Lunge Walk 20-20-20-20-20 Legless Rope Climb 1-1-1-1-1 B. As many rounds as possible in 10 minutes: 30 Double Under 4 Hang Power Snatch 61/43KG

WOD 10.19.21

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A. Superset Deadlift 2-2-2-2-2 Skill Work Handstands B. "JT" 21-15-9 reps of: Handstand Push Up Ring Dip Push Up 15 minute time cap.