CrossFit & Sweat WODs Thurs Oct 24th 2019

Controlled articulations rotations! Improve mobility and control of upper body joints. Create a repeatable warm up tailored to you. Lower body coming next (December).


A.) 5 Rounds:
Min. 1) 6-8 Bench Press
Min. 2) 20/15 Cal Row or Bike or 200m Run
Min. 3) Max Russian Twists with 45/30lb DB
Min. 4) REST
On the bench press, shoot for a weight you can repeat, but is still tough.

Everyone will probably be choosing different weights and that’s fine. If you have to stagger the group, I need it to be in this order, so just start them 1 min. behind.

This WOD should keep those of you doing the open tomorrow fairly fresh still. As these movements will definitely not be coming up 😉

*You’re welcome to switch today up with some dumbbells if you like 🙂

B.) Accessory Work
DB Bent Over Row ladder:
10 reps on the right
10 reps on the left
9 reps on the right
9 reps on the left
… All the way to 1 on each side

*Heavy weight. Slow and controlled movement. 70/50lb+
*If you do this right, it should take about 10min. Pause for 1sec. at the top of each rep and bring it down in about 2-3 sec.
* Today is also a good day to throw some bicep curls or skull crushers in there if you like. 3 x 12s


Cool Down:

2 min easy cardio then:

At least 1 min each side
2 min each side


In Teams of 2:
35min. running clock…
2 Rounds:
50 Cal Bike
50 Alt. DB Snatches 50/35
immediately into:
2 Rounds:
50 Cal Row
50 Thrusters 45/35lb. Bar
immediately into:
2 Rounds:
50 Burpees
50 Pull-Ups
immediately into:
200 Russian Twists with (2) 5lb plates
Team workout in the middle of the week to keep you guys/gals FIRED UP! Looks SO fun! Enjoy!

Wanna SPICE it up!? Make that Thruster 75/55lbs 🙂


Categories: WOD