Friday 11/1

Performance and Fitness Wod 

Amrap 14

15 dumbbell hang power clean

25 sit ups

35 squats

Or 

20.4

Thursday 10/31

Performance and Fitness Wod 

4 rounds

2 min max calorie row

Rest 30 sec

2 min max box jumps

Rest 30 sec

Wednesday 10/30

Strength 

Split Jerk 

Build to a heavy set of 2

Performance and Fitness WOD

For Time

30 bar facing burpee

30 shoulder to overhead

30 bar facing burpee

Tuesday 10.29

Strength

Front Squat 5-5-5-5-8

Performance Wod 

5 RFT 

15/12 cal row

12 thruster 95/65

6 muscle ups

Rest 1 min

Fitness Wod 

5 RFT 

15/12 cal row

12 thruster 95/65

6 pull up

Rest 1 min

Monday 10/28

Strength

Power clean 5 x 3

Performance and Fitness Wod 

Amrap 9

10 power clean 135/95

20 push up

Or

20.3 Redo

Friday 10/25

5 rounds 

40 on 20 off

Single dumbbell overhead walking lunge

Wall ball

Abmat sit up

Or 

20.3

Thursday 10/24

Performance and Fitness WOD

For Time

50-40-30-20-10

Row Cal

Kettlebell swing 53/35

Work in a team of 2 where you start on alternate movements and work back and forth until you both have completed all reps.

Wednesday 10/23

Performance and Fitness WOD

Amrap 25

400m run

15 burpee box jump over 24/20

Rest 2 min

Tuesday 10/22

Strength

5 sets

Hang snatch + snatch

Performance Wod 

5 RFT 

10 sumo deadlift high pull 95/65

10 hang squat snatch 95/65

10 chest to bar pull ups

Fitness WOD

5 RFT 

10 sumo deadlift high pull 

10 hang squat snatch 

10 pull up 

Monday 10/21

Performance and Fitness Wod 

Amrap 20

10 push up

20 sit up

30 air squat

Or 

Open 20.2 Redo

Friday 10/18

Performance and Fitness WOD

Emom x 20

Target burpee

Row cal

Wall ball

Rest

Pick reps 

Or 

Open 20.2

Thursday 10/17

Partner WOD

Amrap 20

400m med ball 20/14 (run together)

100 med ball box step up 24/20

20 med ball russian twists 

Wednesday 10/16

Performance Wod 

3 RFT

30/25 cal row

20 deadlift 185/135

10 front squat 185/135

Rest 2 min

Fitness Wod

3 RFT 

30/25 cal row

20 deadlift (pick load)

10 front squat (pick load)

Rest 2 min

Tuesday 10/15

Performance Wod 

3 RFT 

25 T2B

75 double unders

25 handstand push ups

Fitness Wod 

3 RFT 

25 hanging knee raises

75 double unders

25 hand release push ups

Monday 10/14

Performance and Fitness Wod 

Amrap 15

20 single dumbbell hang clean & jerk

12 goblet squats

14 sit ups 

Or

“Open 20.1” Redo

Friday 10/11

We will be getting together each Saturday at 11:00am to do the Open workout each week as a community.  If you can make it during that time we encourage you to do so.  

If you can't make it on Saturday then you will have the option to do it Friday or Monday during class.  We will have two WODS planned for class on both of those days.  

ALL SCORES MUST BE SUBMITTED BY 6:59PM ON MONDAY EVENING IN ORDER FOR YOUR SCORE TO BE VALID.  SUBMIT THROUGH THE APP OR AT GAMES.CROSSFIT.COM

Performance and Fitness WOD
3 round each for time
500m row
400m run
rest 3 min between each round

“Open 20.1”

15 min time cap

10 RFT 

8 ground to overhead 95/65

10 bar facing burpee

Thursday 10/10

Performance and Fitness Wod 

Amrap 15

30 burpee

Run 200m

30 v-ups

Run 200m

30 hand release push up

Run 200m

Cash out

TABATA plank hold

Wednesday 10/9

Performance and Fitness Wod 

Emom x 5

5 tng squat clean

Rest 3 min

Emom x 5

3 tng squat clean

Rest 3 min

Emom x 5

2 tng squat clean

Rest 3 min

Emom x 5

1 squat clean

Tuesday 10/8

Performance and Fitness Wod 

Amrap 12

200 double unders

100 wall balls 20/14

Max burpee box jump overs 24/20

Monday 10/7

Strength

5 sets

3 tng power clean + jerk

WOD

“Grace”

For Time

30 clean & jerks 135/95

Friday 10/4

Performance WOD

5 rounds

Amrap 3 min of:

3 deadlifts 275/185

6 ring dips

9 box jumps 24/20

Rest 1 min between rounds

For each round, restart the Amrap

Fitness WOD

5 rounds

Amrap 3 min of:

3 deadlift (pick load)

6 push ups

9 box jumps 24/20

Thursday 10/3

Midline Warm Up

5 tabata rounds of 

Right side plank

Left side plank 

Plank hold 

Partner WOD

Amrap 15

500m row

60’ dumbbell front rack walking lunge 

Partner 1 starts on the row while partner 2 starts on the lunges.  When each is completed they will switch.

Wednesday 10/2