WOD: Nov 2, 2019

• 9am: CrossFit Open 20.4

WOD: Nov 1, 2019

• Achieve heaviest possible 1 Press + 2 PP + 1 PJ + 2 SJ

• EMOM/20:00
  E = 3 G2OH (135/83) & 5 Burpee
  O = 15 DU & 5 Burpee

WOD: Oct 31, 2019

• 10 x 10 FWD banded D/L

• 1-2 round AMRAP :40/:20
  1. GHD (Abs)
  2. Assault Bike
  3. Cal row
  4. Air squats
  5. Ball slams
  6. Pull-ups
  7. Box Jumps
  8. Burpees
  9. DU
  10.KBS

PSA: Oct 30, 2019

• Thu Oct 31 is Halloween. We will offer 6a, 7a & 430p sessions. 530p & 630p you will have to play nice with another group on this day.

WOD: Oct 29, 2019

• EMOM/12: HPS + Sn Bal + 2 OHS (55-65% OHS#???)

• EOMOM/5 cycles: 5 ea…WB, Burpee Box Jump, C2 cal
  3:00 recovery

• EOMOM/5 cycles: 5 ea…Clusters, TTB, C2BPU

WOD: Oct 28, 2019

• Achieve heaviest possible: 1 D/L + 2 HPC + 3 F/S

• Partner WOD
  3:00 AMRAP Burpee (swap every 5 reps)
  3:00 AMRAP AKBS (swap every 10 reps)
  3:00 AMRAP A/S (swap every 15 reps)
  600m Run
  repeat 3:00 ladder A/S, AKBS, Burpee

WOD: Oct 26, 2019

• 9am: CrossFit Open 20.3

WOD: Oct 25, 2019

• Achieve heaviest possible: 1 Press + 2 P/P + 1 P/J + 2 S/J

• EMOM/8..BMU & Burpee
  min 1 = 1 & 1, min 2 = 2 & 2, min 3 = 3 & 3..to 8
  *no BMU? 2 pull up & 2 dip = 1 BMU (work same min to rep ratio) 1 = 2 & 2, 2 = 4 & 4, 3 = 6 & 6…
  *you will remove burpee's from EMOM & perform at the end of the M/C

• DNF: min 1-4 = 800m Run…5 = 600m…6 = 400…7 = 200…8 = 100
  

WOD: Oct 24, 2019

• EMOM/12: HPS + Sn Bal + 2 OHS (55-65% OHS#???)

• AMRAP/3 (five 3:00 cycles, rest 1:00 between cycles)

• 5 Pull Ups, 10 HRPU, 15 PKBS
  for each cycle pick up where you left off

PSA: Oct 23, 2019

• Thu Oct 31 is Halloween. We will offer 6a, 7a & 430p sessions. 530p & 630p you will have to play nice with another group on this day.

WOD: Oct 22, 2019

• Achieve heaviest possible: 1 D/L + 2 HPC + 3 F/S

• EMOM/6…:20 F/R Hold w/ 120% F/S#
  2:00 Recovery

• EMOM/14: E = C2 7 Calories (all out), O = 7 Thrusters 95/63#

WOD: Oct 21, 2019

• Week 3 OHS: 55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP

• Buy In: 100 DU (3:00 allotted)

• AMRAP/8: 2 Jerk (135/103), 4 Dips, 6 AKBS (24/16)

• Cash Out: 100 DU (no time cap)

WOD: Oct 19, 2019

• 9am: CF Open 20.2

WOD: Oct 18, 2019

• Achieve heaviest possible HPS + Sn Bal + 2 OHS

• Partner WOD..3 RFTR (distance)

• 5 D/L (225/173), 10 Box Jump (24/20), 15 MBS (20/14)
  (A) rows while (B) performs 5, 10, 15 then switch = 1 rd