Daily WOD

HAPPY BIRTHDAY TO MO!

Open Gym 9:30am-11:30am

Lifting 5:30pm

Yoga 6pm

The CrossFit Games 2020 Open begins today, Thursday with the first WOD announcement! The Rogue live head to head announcement with Rich Froning vs. Scott Panchik hosted by Rogue.

Join us Saturday’s at 8:30am for the 2020 Open WODs

EMOM x 8: Hang Power Clean + Hang Squat Clean

*75-80% of 1 RM Clean

10-9-8-7-6-5-4-3-2-1 For Time:

Handstand Push Ups *scale to Seated DB Press

DB Hang Clean & Jerk 50s/35s

Double Unders x5 *50-45-40-35-30-25-20-15-10-5

Suggested Mobility: Cat & Cow, Russian Baby Maker, Calf Roll Out

October is Breast Cancer Awareness Month

Cycle 6pm

Pause Front Squat- 3 sets of 4 reps @ 60% of your 1RM FSQ * 3second Pause/hold in bottom of squat

For Time:

50 Wall Ball 20/14

50 Calorie Row

50 WTD Sit Ups 45/25

50m SA OH Farmer Carry Right Arm 53/35

50m SA OH Farmer Carry Left Arm

**12 Minute Time Cap

Suggested Mobility: Lat Stretch, Foam Roll Lats, Mid and Upper Back, Pigeon Stretch

Open Gym 9:30am-11:30am

Yoga 6pm

In 4 minutes:

Max Reps Bar Facing Burpees *2 feet take off 2 feet landing

Rest 2 minutes, In 4 minutes:

Max Calories Assault Bike

Rest 2 minutes, In 4 minutes:

Max Turkish Get Ups 53/35

Rest 2 minutes, In 4 minutes:

Max Sumo Deadlift High Pull 95/65

Suggested Mobility: Hammy Stretch, Seated Center Splits, Thread the Needle

FEW Crew 5:45pm

Cycle Box 6pm

Coach Evelyn took the podium in 1st place this weekend at the USA Weightlifting Masters World Cup and San Diego Open! Strong work Coach!

1st place!

Skill: 5 Minutes Double Under Work / Test Max Double Unders in 1 minute *2 attempts Only

For Time:

21-15-9-15-21 *Run 200m after each set (5 runs total)

Shoulder to OH 135/95

Back Squats *same wt

Push Ups

Suggested Mobility: Barbell Quad Roll Out, Samson Lunge Hold 1 min each

Hero WOD 8:30am

Yoga 9:30am

Terry

For time:
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run

Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.

He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends.

7:30am Open Gym

8:30am CrossFit

9:30am CrossFit/ 9:30am Yoga

3 Rounds of:

21 Calorie Bike or Row

15 Pull Ups

Then,

3 Rounds of:

21 KB Swings 53/35

15 Thrusters 95/65

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