CrossFit & Sweat WODs Thurs Oct 31st 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.) 2 Rounds:

2min. of Plank on your hands
Can you hold it the whole time!?

2min. AMRAP:
Max Cals on the Rower

2min. AMRAP:
Max DB Thrusters 50/35s

2min. AMRAP:
Max 30ft Shuttle Runs

2min. AMRAP:
Max Devil Press 50/35s

2min. AMRAP:
Max Cals on the Assault Bike

*I don’t care about the order, make groups of 3 and each group starts on a different section so that everyone gets to bike.
*1min. Rest Between Sections
*3min. Rest After 1 Round
*Trying to keep you guys relatively fresh for tomorrow’s 20.4 announcement. No matter how hard you go on this, you should be fine.


Cool Down:

200m Jog + 100m Walk then Mobilize whatever is tight in preparation for tomorrow.  I think we will see pull ups so forearms and lats are a good idea and as always HAMSTRINGS.

At least 1 min each side
at least 1 min each side


4 Rounds:
8min. Running Clock…
400m Row
400m Run
Immediately into;
8 DB Floor Press (50/35lb.)
8 Pull-Ups
*Add 2 Reps After Each Set

– Rest 2min. After Each 8min. Round
– Start where you left off on the AMRAP
– On Rounds 3 and 4, do Toes-To-Bar instead of Pull-Ups



Categories: WOD