CrossFit & Sweat WODs Tues Oct 1st 2019

New classes coming in October! Women’s classes in the evenings and more kids classes!
Next workshop will be running for CrossFiters! Can’t wait! Register by clicking the photo.


A.) Every 3min. x 10 Rounds:
10/7 Cal Assault Bike
10 Toes-To-Bar
Max Push Press @40-50% of 1RM
*You all just hit your 1RM last week so you should know what 40-50% is today.
*Goal: Shoot for 5-10 Reps. Anything more than 10 is really going to add up.
*Do not Jerk the bar. Keep that Push Press!
*Power Clean From The Ground

B.) Pick one:
1.) HSPU practice: 50 Strict, 100 Kipping, or 10min. of practice.

2.) 3 Rounds:
1min. regular plank with 45/25lb plate on back
1min. side plank with 15+lb DB in top hand
1min. side plank with 15+lb DB in top hand (other side)

3.) For Time:
Double Unders

Cool Down:

2 min easy assault bike then LAX ball lats and shoulders 2 min each side.

2 min each side


A.) 20min. AMRAP:
6 DB or KB Deadlifts 70/50s (pick something heavy-ish)
7 Burpee Box Jumps 30/24″
10 American KB Swings 70/53
100m Run

Rest 5min.

12min. EMOM:
Min. 1) :45sec Plank
Min. 2) :45sec of Russian Twist (35/20lb DB)
Min. 3) :45sec of Sit-Ups

Categories: WOD