Week of 9/30 through 10/6

Big thanks to Mike for running an awesome CPR/First-Aid/AED clinic!

CrossFit WOD for Monday 9/30

back squat 60/5 (7) then

4 rounds for time:
30 hand-release pushups
400m run

Post time to whiteboard. We max out a back squat next Monday.

CrossFit WOD for Tuesday 10/1

CrossFit Games Open 19.4
for total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest for 3:00 before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap is 12 minutes. Post score/time to whiteboard.

CrossFit WOD for Wednesday 10/2

:30 handstand walk then :30 off for 10:00, then

for time:
60 overhead kettlebell lunges, 32/20/12kg
50 burpee over kettlebell
40 toes-to-bar
30 kettlebell single-leg squats
20 inverted burpee

Post time to whiteboard!

CrossFit WOD for Thursday 10/3

kettlebell z-press 10×6, then

3 rounds for time:
50 wall ball, 20/14/8lbs
20 (strict) pullups

CrossFit WOD for Friday 10/4

CrossFit Games Open 11.1
AMRAP in 10:00
30 double unders
15 ground-to-overhead, 35/25/15kg

Rest 3:00 then 100 dips for time.

Post score and time to whiteboard.

CrossFit WOD for Saturday 10/5

in teams of two go as far as possible in 35:00
1600m run
100 pullups
200 pushups
300 squats
1600m run
300 situps
200 lunges
100 pullups
1600m run

One person working at a time. Each of the 1-mile runs must be done in alternating 200m efforts. Post time to whiteboard.

CrossFit WOD for Sunday 10/6

5 rounds for time:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overhead

2×50/35/20lbs. Post time to whiteboard.


We’re in a NEW cycle for October.

For the Olympic Weightlifting Track we will continue working on some complexes to sharpen up your technique and timing. You’ll have dedicated accessories for strict strength, and flexibility practice to improve your positions.

For the Powerlifting Track we have another cycle of squats, bench, strict press, and (this time) sumo deadlifts to increase those end-range numbers, also with a nice amount of accessories to improve the smaller engines.

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