WOD

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13
Oct

GOAT

WOD:

12 MIN EMOM

MIN 1: 10 Back Squats 115/85/65 (off the rack)

MIN 2: 10 Box Jumps 24/20/16

REST 2 MINS

12 MIN EMOM

MIN 1: 10 Pullups

MIN 2: 12/10/8 Cal Bike

11
Oct

Speed Demon

Strength:

Power Snatch (work to a heavy single)

WOD:

3 MIN AMRAP :

200 Meter Run

12 Lateral Barbell Burpees

Max Overhead Squats (75/55/45)

Rest 3 Minutes

3 MIN AMRAP

200 Meter Run

9 Lateral Barbell Burpees

Max Overhead Squats (95/65/55)

Rest 3 Minutes

3 MIN AMRAP :

200 Meter Run

6 Lateral Barbell Burpees

Max Overhead Squats (115/85/65)

Rest 3 Minutes

3 MIN AMRAP :

200 Meter Run

3 Lateral Barbell Burpees

Max Overhead Squats (135/95/75)

* Your score for each round is the total number of reps completed on the OHS

* The final score for the workout is the sum total of your reps from the four rounds

8
Oct

Awful Annie

Boulder CrossFit – CrossFit

Metcon (Time)

Skill: Double Unders

WOD: For time:

50 Double Unders

50 AB Mat situps

5 Cleans 185/125/105

40 Double Unders

40 AB Mat Situps

4 Cleans 185/125/105

30 Double Unders

30 AB Mat Situps

3 Cleans 185/125/105

20 Double Unders

20 AB Mat Situps

2 Cleans 185/125/105

10 Double Unders

10 AB Mat Situps

1 Clean 185/125/105

* CrossFit games WOD

* world record set by Matt Fraser 8:46 with 275lb cleans

7
Oct

EMOM DAY

10 min EMOM

MIN 1: 200m run

MIN 2: 5 strict pull-ups into 5 strict dips on rings or bar

Rest 3 mins

10 MIN EMOM

MIN 1: 10/8/6 cal row

MIN 2: 10 bench press 115/85/65

6
Oct

20 Questions

WOD: For Time

20 Power Cleans

20 Thrusters

20 Push Press

20 Hang Power Snatches

20 Overhead Squats

20 Front Squats

On the Minute: 5 Burpees (do 5 burpees starting at the 1 min mark)

*Barbell weight 95/65/55

* 25-minute time cap

5
Oct

Gymnastics Time

Skill: Muscle Ups

WOD: For time

9-15-21

Box Jumps 30/24/20

Ball Slams 40/30/20

Back Squats (95/65/45)

*clean weight off the ground and put on back

*after each set, do 3 muscle-ups bar or ring for a total of 9