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12 October 2020 – Online Programming Continues, at least for a bit….

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Oct

12 October 2020 – Online Programming Continues, at least for a bit….

We are able to keep our website for about 2 months until David and I figure out everything CrossFit. If you would like to contribute periodically for our programming and website and keeping our Affiliate name, please venmo @susie-tannery whatever you choose to contribute, big or small!

12 October 2020  – Monday Funday

Warm-up:  3 Rounds: Block Run (333m), 8x Reverse Burpee, 12x Goblet Squat. 

Strength: Backrack barbell reverse lunge: 10-8-8-6-4 per side (ex. 10 right, then 10 left = first set). Increase weight with each reduction in reps. 

Stamina: 3 Rounds, not for time: 200m Farmer Carry (70/55), 40x Squatting Slam Ball, 16x Kettlebell Frontrack Turkish Get up (8/side – (44/25).

WOD: 

6:00 AMRAP: 

  • 8x Power Clean (135/95) 
  • 8x Toes to bar (sub V-ups or toes to pole)

1:00 Rest 

5:00 MAX Cals on Cardio equipment (Row, Air Bike, Ski Erg) 

4:00 Rest 

6:00 AMRAP: 

  • 8x Deadlift (225/185)
  • 8x Burpees over the bar

Cool Down: 4 Sets: Planks 1:00 on/off

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