WOD October 18, 2019

Friday night Lights! Come get down with 20.2 for 5:30 and 6:30pm heats, or come cheer on your community!

CrossFit Games OPEN WOD 20.2:
20 min AMRAP
4 dumbbell thruster
6 toe2bar
24 double under

WORKOUT VARIATIONS:
Rx’d (Ages 16-54)
♀ 35-lb. DBs ♂ 50-lb. DBs
Scaled (Ages 16-54)
♀ 20-lb. DBs, hanging knee-raises, single-unders
♂ 35-lb. DBs, hanging knee-raises, single-unders
Masters 55+
♀ 20-lb. DBs
♂ 35-lb. DBs
Scaled Masters 55+
♀ 15-lb. DBs, sit-ups, single-unders
♂ 20-lb. DBs, sit-ups, single-unders

WOD October 17, 2019

*Olympic lifting with Buck, Snatch focus.Work on your weaknesses!
*SAVE THE DATE! 10/26/19 at 10am Costume WOD and contest, potluck BBQ to follow.

A.
Bench Press
6×4 @ 75%
(15 min)

B.
MetCon:
2 rounds
800m run
15 pull up
20 push up
30 DB lunges (2×50/2×35)

WOD October 16, 2019

*6:40pm yoga/mobility (one of the top ways to speed up your recovery)

A.
Strength/skill:
The squat clean
6 min to build to 75%, then:
5 min EMOM:
4 squat clean

B.
MetCon:
4 rounds
10 ring dip
8 squat clean (125/85)
150m run

WOD October 15, 2019

*6:30pm Gymnastics with Alejandro. Bar muscle up progressions and accessory work continued.

WOD:
“Jack”
20 min AMRAP
10 push press (115/75)
10 kettlebell swing (53/35)
10 box jump (24/20)

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

WOD October 14, 2019

*OPEN competitors must submit their scores before 5pm today to be counted!
*6:30pm powerlifting

A.
1 mile run for time

B.
SUMO Back squat
4×6 @ 65%
(15min)

C.
SUMO Deadlift
4×6 @ 65%
(15 min)

WOD October 13, 2019

*$10 @ 10am community workout, open to beginners!
*11-12:30pm Huskie Mash Up
*to be judged in 20.1: please arrive at 10:30 to warm up in order to start the WOD at 11am sharp.

10am:

A.
Partner warm up:
Sled Push 150m taking turns (3×45)
row 1000m taking turns
run 800m with med ball together

B.
MetCon
WOD:
12 min AMRAP
14 Front rack lunges (115/75)
50 double under
12 Hand release push up

WOD October 12, 2019

*9am members Workout
*$10 @ 10am community workout, open to all levels!
*11am athlete photo shoot! professional photography by Ricky Jimenez, come take part and get some amazing pictures of yourself complimentary of the gym!

WOD:
3 rounds
20 abmat sit up
20 KB deadlift (53/35)
20 KB swing
20 single arm s2oh (10/arm)
20 goblet squat
400m run

WOD October 11, 2019

CrossFit Games OPEN workout 20.1:
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees

WORKOUT VARIATIONS
Rx’d ♀ 65 lb. ♂ 95 lb.
Scaled ♀ 45 lb., may step over bar on burpees ♂ 65 lb., may step over bar on burpees
Masters 55+ ♀ 45 lb. ♂ 65 lb.
Scaled Masters 55+ ♀ 35 lb., may step over bar on burpees ♂ 45 lb., may step over bar on burpees

THE G2OH REP IS CREDITED WHEN:
• The barbell is at full lockout overhead, with the hips, knees, and arms fully extended.
• The barbell is directly over or slightly behind the middle of the body.
THE BURPEE REP IS CREDITED WHEN:
• Must jump over the barbell using a two-foot takeoff. Touching the bar, single-legged jumping, or stepping over is not permitted.
• Scaled divisions may step over the bar.
• The rep is credited when both feet have touched the ground on the opposite side of the barbell.
• No need to land with both feet at the same time.
• Must be perpendicular to and facing the barbell before starting the next rep.
• If a “no rep” is received for any reason, the entire rep must be repeated.

WOD October 10, 2019

*The CrossFit Games Open starts TONIGHT! please see your email or our instagram/FB for details on how to sign up. This is a great way to connect with the gym community and to push yourself. Every Friday for the next 5 weeks we will perform the Open WOD announced at 5pm on the Thursday night before.

*Saturday at 11am athlete photo shoot! come get photographed by Ricky Jimenez doing CrossFit, we want you in pictures for our website!

A.
Gymnastic strength:
12 min EMOM
repeat 4 times:
min 1: 8 strict ring dips
min 2: 8 strict toe2bar
min 3: 6 strict pull up

B.
MetCon
WOD:
6 rounds
16 wallball (20/14)
8 burpee Box jump overs (24/20)

WOD October 9, 2019

*The CrossFit Games Open starts THIS WEEK! please see your email or our instagram/FB for details on how to sign up. This is a great way to connect with the gym community and to push yourself. Every Friday for the next 5 weeks we will perform the Open WOD announced at 5pm on the Thursday night before.

*6:30pm Yoga Mobility with Emily

A.
Tabata:
Inversion practice
-wallwalks
-handstand holds
-handstand walks

B.
MetCon:
3 rounds
400m run
10 Hang power Clean (115/75)
10 jerk
5 strict HSPU