Monday, October 7th - Saturday, October 12th

The CrossFit Open is back. The first workout will be announced this Thursday. We will be casually doing the workouts, or modifications of them during the Saturday 8 and 9 am classes. The Friday 630 pm and Saturday 10 am class will be reserved for those officially signed up via games.crossfit.com, who need an official judge.

This Sunday, October 13th we will be going to see the Sharks game at 7 pm. The more people coming the better. Please email me if you would like to come watch some awesome Hockey. I am looking to buy the tickets by Tuesday.

Monday

warm up - 3 - 4 rounds

  • 60s assault bike

  • 6 - 10 goblet squats @ 30X0

  • 10/side lateral or monster walks

(A) Back Squat - 15 minutes to build to a heavy single

rest 5 minutes

(B) 20 reps x 50% of (A) for time

(C) 60s max AB cals

Tuesday

warm up: 3x

  • 4 - 6 seated box jumps

  • 8 - 12 serratus push ups

  • 6 - 8/side half kneeling bottoms up KB press

(A) In 15 minutes, build to a heavy single of tempo snatch pull + high hang power snatch with a pause in the catch INTO a tempo OHS @ 33x1

(B) 4 x 2 minute AMRAP, rest 1 minute

  • 6 hang power snatch

  • 6 burpees over the bar

Wednesday

(A1) Reverse V up on rower - 3 x 10 - 14

(A2) Tall kneeling Pallof press - 3 x 10/each

(A3) Arch hold - 3 x 20 - 30s

(B) Alternating OTM x 28

  • 30s Goblet reverse lunge

  • 30s Row

  • 30s plank

  • 10 DB snatch

Thursday

Alternating OTM x 12

(A1) 3 Front squat

(A2) 3 Clean deadlift

(B) In 14 minutes:

5 rounds

  • 10 DB power clean

  • 10 DB push press

  • 10 DB burpees

AMRAP AB calories in remaining time

Friday

(A) Weighted pull up - 12 minutes to build to 1 RM

(B) Push Jerk - 12 minutes to build to heavy triple

(C) 10, 9, 8… 3, 2, 1 reps

  • DB bench press

  • KBS

Saturday

20.1 Open workout, or modification thereof