CrossFit & Sweat WODs Tuesday Oct 29th 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).
New classes coming in October! Women’s classes in the evenings and more kids classes!


A.) EMOM x 30min. (10 Rounds)

Min. 1) 7 Hang Power Cleans + 7 Front Squats + 7 Jerks

Min. 2) 15 Toes-To-Bar

Min. 3) REST

RX is 135/95
ADV is 155/105
ADV+ is 185/135


Cool Down:

Walk 200m then:

1 Min each side triceps smash
At least 1 min each side


A.) 4 Rounds: (0-20min.)
Min. 1) Max Barbell Push Press 75/55lbs
Min. 2) Max SDHP’s
Min. 3) Max Bent Over DB Lateral Raise
Min. 4) Max Double Unders or Singles if you can’t do them
Min. 5) Rest

B.) 4 Rounds: (24-36min.)
Min. 1) 1min. Plank
Min. 2) Max Russian Twist (25/20lb. DB)
Min. 3) Rest
– Intense Shoulders and Abs Day 🙂
– Pick a weight for the lateral DB Raises that you can about 12-15 reps with.

Bent Over DB Lateral Raise Demo:



Categories: WOD