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Category: W.O.D.

CrossFit WOD, October 14, 2019

October 14, 2019
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| Categories: W.O.D.

Point Break

Metcon
Point Break (AMRAP – Rounds and Reps)
AMRAP 15:
5 Strict Pull-ups
10 Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb/ 45lb
10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)
10 rounds for time of:
8 ground-to-overheads, 45lb /35 lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

CrossFit WOD, October 13, 2019

October 13, 2019
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The Fives

The Fives (AMRAP – Rounds and Reps)
18:00 AMRAP
5 Cal Bike or 8 cal row
5 AKB 53/35 70/53
5 Uneven Pushup each side
5 Wallballs
5 Box Jump 24/24 24/30
5 Burpees
5 Squats

CrossFit WOD, October 8, 2019

October 8, 2019
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Detention

Weightlifting
Deadlift (1×5)

Metcon
Detention (AMRAP – Rounds and Reps)
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
Detention (AMRAP – Rounds and Reps)
AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

CrossFit WOD, October 7, 2019

October 7, 2019
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Rugrats

Metcon
Rugrats (5 Rounds for reps)
On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike

CrossFit WOD, October 5, 2019

October 5, 2019
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| Categories: W.O.D.

AMRAP THIS!

Metcon
AMRAP THIS! (4 Rounds for reps)
5:00
50 squats
Then AMRAP BURPEES
REST 2:00

5:00
50 Sit-ups
AMRAP AKB 53/35#
Rest 2:00

5:00
50 Pushups
AMRAP Box Jumps 24/20"
Rest 2:00

5:00
50 Lunges
AMRAP Calorie Row