Warm-Up:
Coach’s choice
WOD prep:
Prep the clean & jerk to WOD weight.
Practice rope climbs.
WOD:
Option 1:
Teams of 2. 1 athlete works while the other rests, except for the sandbag carry.
For Time
40 Clean and Jerks (135,95)
400 Meter Team Sandbag carry (50,35)
8 Rope Climbs
400 Meter Team Sandbag carry (50,35)
80 Lateral Barbell Burpees
400 Meter Team Sandbag carry (50,35)
8 Rope Climbs
400 Meter Team Sandbag carry (50,35)
40 Clean and Jerks (135,95)
Option 2:
Teams of 2. 1 athlete works while the other rests, except for the sandbag carry.
40 Clean and Jerks (115,75)
400 Meter Team Sandbag carry (50,35)
8 Rope Climbs
400 Meter Team Sandbag carry (50,35)
80 Lateral Barbell Burpees
400 Meter Team Sandbag carry (50,35)
8 Rope Climbs
400 Meter Team Sandbag carry (50,35)
40 Clean and Jerks (115,75)
Option 3:
Teams of 2. 1 athlete works while the other rests, except for the sandbag carry.
40 Clean and Jerks (95,65)
400 Meter Team Sandbag carry (40,25)
8 Rope Climbs
400 Meter Team Sandbag carry (40,25)
80 Lateral Barbell Burpees
400 Meter Team Sandbag carry (40,25)
8 Rope Climbs
400 Meter Team Sandbag carry (40,25)
40 Clean and Jerks (95,65)
Post WOD:
Agile 8
CFS Brief:
The 2020 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning October 10th, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
Registration for the 2020 Reebok CrossFit Games Open is live! Sign up now to be a part of the five-week, five-workout online competition that unites CrossFit athletes all over the globe in the first stage of the season.
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.
Click here to register for this event
Click here to volunteer for this event
Blackjack (21)…With a Twist: 35:03
A little variation on the “Blackjack” Benchmark WOD:
The Rep scheme begins at 20 Push Ups – 1 Sit Up. Each round, the Push Ups decrease while the Sit Ups increase, keeping the total between them at 21. The “twist” was that I added 10 Squats per round after the Sit Ups and I began and ended with a 300M Row, plus 300M Rows after Rounds 7 And 14. Good luck today to Becka, Saskia, and Isabel who are all competing in Firewall Frenzy!! 💪 I have volunteered to judge the event, so I will be there to cheer everyone on!! 👊
27:53 with Merri
#115/85
#35 bag
Good luck to Becka, Saskia, and Isabel who are all competing in the Firewall comp today!
33:00. With ML. #95/#45. Did 200M runs #50 sand bag. Last set of C&J was a burner.
23:22 with Matt Curtis.
Rx for me. Rx plus for Matt who did Power Snatchs at 135#!