WOD:

Option 1:

CrossFit Open Workout 20.4

For time:
30 box jumps (Step Ups)

          15 clean and jerks (95/65)(65/35)

30 box jumps

15 clean and jerks (135/85)(95/55)

30 box jumps

10 clean and jerks (185/115)(115/75)

30 single-leg squats (MB Step Ups)

10 clean and jerks (225/145)(135/95)

    30 single-leg squats

5 clean and jerks (275/175)(155/115)

30 single-leg squats

5 clean and jerks (315/205)(185/135)

Time cap: 20 minutes

Option 2:

3 rounds

3 min Calorie Row

2 min Calorie Bike

1 min Burpees

3 mins rest

Reminder, no 6:30pm class tonight

WOD:

Option 1:

4 Rounds

21 Deadlifts (155/105)

150′ Walking Lunge

9 Strict DB Press (35/25)

Option 2:

20 min EMOM

Goat work

No 6:30pm class on Halloween

We have some space in our Paint Party if anyone wants to join! It’s this Saturday at 6pm, the cost is $35 and we will be painting a Vineyard sunset

WOD:

Option 1:

5 Rounds

20/15 Calorie Row

12 Toes2Bar (MB Knee-Ups)

Option 2:

15 min EMOM

1st min: 15/10 calorie Bike

2nd min :15 GHD Sit-Ups

3rd min: 100′ OH DB/KB Carry (50/35)(35/25)

Reminder: There will be no 6:30pm class on Halloween, 10/31

Also, our Paint party is this Saturday at 6pm, give a hoot if you want to join us! Cost is $35 and BYOB

Option 1:

A. Hang Power Clean

Build to a heavy single

B. For Time:

21 Hang Power Cleans (135/95)(95/65)

21 Lateral Bar Burpees

100 Double-Unders

15 Hang Power Cleans

15 Lateral Bar Burpees

75 Double-Unders

9 Hang Power Cleans

9 Lateral Bar Burpees

50 Double-Unders

Option 2:

20 min AMRAP

50 Russian Swings (53/35)

50 Alternating V-Ups

50 Renegade Rows (35/25)

50 Psoas March

50 Bent over Banded Reverse Fly’s

We have a couple spaces left for our next beginner class! They run on Tuesday and Thursday at 6:30pm for 4 weeks. 

Email Coach Sara at crossfitmv@gmail.com if interested!

WOD:

Option 1:

5 Rounds

400m Run

10 Thrusters (115/80)(75/55)

Option 2:

10 Rounds

200m Run

6 DB Squats (50/35)

4 Chest2Bar Chin-Ups

Team Saturday!

WOD:

Option 1:

Teams of 3-5

5:00 at each station

Prowler Push

Sandbag Clean (100/75)

Tire Flip

Bike

Sled Pull

Option 2:

Teams of 3

100/70 Calorie Bike

70 Clean & Jerks (135/95)

70 Toes2Bar

50 Clean & Jerks (155/105)

50 C2B Pull-Ups (COB Pull-Ups

30 Clean & Jerks (175/125)

30 Bar Muscle-Ups (Burpee Pull-Ups)

800m Run

WOD:

Option 1: CrossFit Open 20.3

For time:
21 deadlifts, (225/155)(135/95)
21 handstand push-ups (hand release push-up)
15 deadlifts
15 handstand push-ups
9 deadlifts
9 handstand push-ups
21 deadlifts (315/205)(185/135)
50-ft. handstand walk (bear crawl)
15 deadlifts
50-ft. handstand walk
9 deadlifts
50-ft. handstand walk

9 min time cap

Option 2:

A. Deadlift

Heavy set of 6

Heavy set of 4

Heavy set of 2

B. 7 min AMRAP

Wallballs

Every minute on the minute 5 Deadlifts (225/155)(155/105)

You don’t have to be the best, just give your best

WOD:

Option 1:

800m Run

30 Power Cleans (185/135)(115/85)

800m Run

Option 2:

EMOM x 20

GOAT WORK

I can’t feel my legs when I’m with you…

WOD:

Option 1:

A. Overhead Squat

Heavy set of 3

B. For Time

50/35 Calorie Row

35 Lateral Burpees

50 Overhead Squats (95/65)(65/45)

Option 2:

70/50 Calorie Row

60 Air Squats

50 KB Swings

40 Push-Ups

30/21 Calorie Bike

20 Alternating KB Push Press (2 KB’s, press one side at a time)

10 Burpee Chin Ups

 Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.-Michael Jordan

WOD:

Option 1:

5 min AMRAP

Buy-in: 400m Run

21 Chest2Bar Pull-Ups

21/15 Calorie Bike

rest 5 mins

5 min AMRAP

Buy-in: 400m Run

15 Toes2Bar

15/10 Calorie Bike

rest 5 mins

5 min AMRAP

Buy-in: 400m Run

9 Pull-Ups

9/6 Calorie Bike

Option 2:

3 Rounds

200m Run

25 Banded Ski Ergs

15 GHD Sit-Ups

2 Rounds

200m Run

25 Bent over Barbell Rows (75/55)

15 Wallballs (30/20)

1 Round

200m Run

200m Farmer’s Carry

200m Run