Workouts for the Week: September 30 - October 5

Have you signed up for the open yet? It starts October 10th!

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Monday, September 30th

Choose either the CrossFit Workout or Fitness Workout on Monday, September 30th. All Athletes will complete the Cashout.

CrossFit Workout: For Time - 30 Minute Cap

1 Mile Run

-Into-

3 Rounds
30/24 Calorie Row
15 Chest to Bar Pullups

-Into-

3 Rounds
20 Alternating Dumbbell Snatch (50/35)
15 Thrusters (95/65)

Fitness Workout: For Time - 30 Minute Cap

1 Mile Run

-Into-

3 Rounds
30/24 Calorie Row
15 Chest to Bar Pullups

-Into-

3 Rounds
20 Alternating Dumbbell Snatch (50/35)
15 Dumbbell Thrusters

!Cashout! 10 Minutes - Each round unbroken; rest as needed between sets.

5 V-Ups
6 Hollow Rocks
7 Crunches
8 Second Hollow Hold


Tuesday, October 1st

Choose either the Strength or Conditioning on Tuesday, October 1st. All Athletes will complete the workout.

Strength: 1 Set every 2 Minutes

Front Squat - As Heavy as Possible
6 Reps
4 Reps
2 Reps
4 Reps
6 Reps

Conditioning: As Many Rounds as Possible in 13 Minutes

8 Bike/Ski/Row Calories
10 Pushups
12 Lunges

Workout: For Time

3 Rounds
100 Double Unders (200 Single Unders)
40 Abmat Situps
20 Alternating Single Dumbbell Step Ups (50/35)


Wednesday, October 2nd

Workout: "Mighty Ducks" - For Time as a Team of 3 - 30 Minute Cap - Courtesy of Bergeron

60 Clean and Jerks (155/105)
400 Meter Team Run
10 Rope Climbs (Scaling: 30 Dips)
400 Meter Team Run
100 Bar Facing Burpees
400 Meter Team Run
10 Rope Climbs (Scaling: 30 Dips)
400 Meter Team Run
60 Clean and Jerks (155/105)


Thursday, October 3rd

Choose either the CrossFit Workout or Fitness Workout on Thursday, October 3rd.

CrossFit Workout: For Time

10 Rounds
15 Wall Balls
3 Deadlifts (315/225)

Fitness Workout: For Time

10 Rounds
15 Wall Balls
8 Double Kettlebell Sumo Deadlifts


Friday, October 4th

Conditioning:

5 Rounds
1:40 v20

Workout: As Many Rounds as Possible in 14 Minutes

3 Ring Muscle Ups (Scaling: 6 Pullups)
12 Overhead Squats (95/65)
300m Run


Saturday, October 5th

Workout: As Many Rounds as Possible in 16 Minutes - Relay Style with a Partner

11 Ball Slams
9 Handstand Pushups (Scaling: 9 Pushups)
7 Hang Snatch (115/75)