Programming: Week of September 30th - October 5th, 2019


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Programming: Week of September 30th – October 5th, 2019

Monday, September 30th, 2019

Strength: Every 1 min for 16 mins, alternating between:

Row, 100 m

5 Burpee Box Jump Overs, 30/24 in

Be as explosive in each set. Goal is explosiveness not the reps so if you are capable of doing the height, but it takes longer than 30 secs scale down the reps.



WOD: In 3 mins, for max reps of:

Row, 500 m

max reps in remaining time of:
Alternating Single Arm Dumbbell Thrusters, 50/35 lbs

Rest 1 min

-- then --

In 3 mins, for max reps of:

50 Toes-to-bars

max reps in remaining time of:
Alternating Dumbbell Snatches, 50/35 lbs

Rest 3 mins

-- then --

In 3 mins, for max reps of:

Row, 500 m

max reps in remaining time of:
Alternating Single Arm Dumbbell Thrusters, 50/35 lbs

Rest 1 min

-- then --

In 3 mins, for max reps of:

50 Toes-to-bars

max reps in remaining time of:
Alternating Dumbbell Snatches, 50/35 lbs

Ideally a minute remaining for workload, so either for scaled  reduce the meters to 350 and the toes to bar to knee raises or cut the toes to bar to 30 reps.

Tuesday, October 1st, 2019

Strength: Deadlift 10-10-10-10-10

WOD: “Helen”
3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 1.5/1 pood

12 Pull-ups

Wednesday, October 2nd, 2019

Strength: Every 1 min for 10 mins do:

2 Push Press, 0.75x bodyweight

10 Parallette Lateral Jumps

WOD: The choice is yours…Blue Pill or Red Pill
Blue Pill Chipper
For time:

Row, 2000 m

50 Handstand Push-ups

25 Wall Balls, 30/20 lbs

Run, 800 m

Red Pill Chipper
For time:

Run, 2000 m

50 Wall Balls, 30/20 lbs

25 Handstand Push-ups

Row, 800 m

Wednesday Endurance Class 6:30pm
"Tabata" - Assault Bike (Calories)s : 8 x 30 secs / 30 secs
"Tabata" - Row (calories)s : 8 x 30 secs / 30 secs
"Tabata" - Jumping Pull-ups : 8 x 30 secs / 30 secs

As many reps as possible in 10 mins of:

10 Double Unders

1 Power Snatch, 115/75 lbs

20 Double Unders

2 Power Snatches, 115/75 lbs

30 Double Unders

3 Power Snatches, 115/75 lbs

40 Double Unders

4 Power Snatches, 115/75 lbs

50 Double Unders

5 Power Snatches, 115/75 lbs

60 Double Unders

6 Power Snatches, 115/75 lbs

70 Double Unders

7 Power Snatches, 115/75 lbs

80 Double Unders

8 Power Snatches, 115/75 lbs

90 Double Unders

9 Power Snatches, 115/75 lbs

100 Double Unders

10 Power Snatches, 115/75 lbs

Thursday, October 3rd, 2019

Strength: Front Squat 3-3-3-3-3-3
Last 4 sets @ 80% of 1RM

WOD: 3 rounds for time of:

10 Squat Cleans, 135/95 lbs

20 Box Jumps, 24/20 in

Friday, October 4th, 2019

Strength: Rope Climbs 3x Max Rep
Box Jump : Max Height
Push-ups : Max Set
Sled Rope Pull : 1 Rep Max
Utilizing your hips and arm pulling drive we can test your max weight pull on the sleds. With the rope extended across the options are MAX weight or 1/2 3/4 body weight for max reps

WOD: Fun Friday Team WOD
For time:

Tire Flip (Distance), 300 m

10 Sand Bag Step Ups, pick load, 300 m

100 Tire Push-Ups
Last Friday before the open starts!  Here's how its going to go, as a team you'll pick a weight for the sandbag and a tire, no lite  tires today. As one person carries the sandbag to the corner the other 2 or 3 partners will be flipping the tire.  Once at the corner the person holding the sandbag will perform 10 step ups w/ the sandbag while the others in the group can start on the tire push ups. 

Once that corner objective is completed the sandbag will switch to another team mate until everyone is at the next corner.

Saturday, October 5th, 2019

9am CrossFit Friends & Family

Team Kelly

5 rounds for time of:

Team Run, 400 m

30 Box Jumps, 24/20 in

30 Partner Alternating Wall Balls, 20/14 lbs


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