21909 Eastex Fwy, Texas 77339
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WOD

111419 – Climbing Annie

November 14, 2019
111419 - Climbing Annie
Warm-up
Warmup Triathlon
Split into even teams
Athletes will start by completing:
5 V-ups
10 Second Dead Hang From Pull-up Bar
15 Single Unders

When they finish the single unders, they will throw a light ball at a wall ball target from about 10 feet away. If they miss the target, they have to complete 3 burpees before getting back to the v-ups. If they hit the target, they can get right back into their V-ups.

MOBILITY
Couch Stretch: 1 Minute Eeach Side
Metcon
Metcon (Time)
10-20-30-40-50:
Double Unders
AbMat Sit-ups

After Each Set:
Rope Climbs (1-2-3-4-5)

111319 – Step Aerobics

November 13, 2019
111319 - Step Aerobics
Warm-up
GROUP WARMUP
1 Minute
Easy Bike
Glute Bridges
Lateral Box Step-ups 30"
40 Seconds
Moderate Bike
Single Leg Glute Bridges
Box Facing Step-ups 20"
30 Seconds
Faster Bike
Glute Bridge Walkouts
Slow Air Squats

BARBELL WARMUP
5 Good Mornings
5 Back Sqauts
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
Back Squat Complex
15:00 To Build To Heavy Complex: 1 Paused Back Squat (3 Second Hold) + 1 Back Squat
Metcon
Metcon (Time)
3 Rounds For Time:
30/24 Calorie Assault Bike
20 Single DB Box Step-Ups (24"/20")
10 Squat Cleans (135/95)

Dumbbell: 50/35

111219 – Piggy Back

November 12, 2019
111219 - Piggy Back
Warm-up
GROUP WARMUP
High Knee
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Sitting Arm Swings
Standing Arms Swings
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
50' Fast Feet
10 Shuttle Runs (25')

MOBILITY
Pigeon Pose: 1 Minute Each Side
Child's Pose: 1 Minute
Metcon
Metcon (Time)
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 25' Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

111119 – Jack

November 11, 2019
111119 - Jack
Warm-up
GROUP WARMUP
30 Seconds
Jumping Jacks
Kettlebell Deadlifts
Single Arm Kettlebell Strict Press
Box Step-ups
Russian Kettlebell Swings
Barbell Strict Press & Reach
Box Jumps
American Kettlebell Swings
Barbell Push Press
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
Metcon

111019 – Sunday Scaries

November 10, 2019
111019 - Sunday Scaries
Metcon
Metcon (Time)
3 Rounds:
200 Meter Farmers Carry (53's/35's)
30/21 Calorie Assault Bike
400 Meter Row

110919 – Bermuda Triangle

November 9, 2019
110919 - Bermuda Triangle
Metcon
Metcon (AMRAP - Rounds)
Teams of 3
AMRAP 25:
200 Meter Run
7 Burpees
7 Deadlifts (205/145)

*Next Athlete Begins Round When Runner Returns
*Only Complete Rounds Count

CrossFit Open 20.5

November 8, 2019
CrossFit Open 20.5
Metcon
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:

40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.
Crossfit Games Open 20.5 Masters (55+) (Time)
For time, partitioned any way:

40 chest to bar pullups
80-cal. row
120 wall-ball shots 20/10 lb ball to 9 ft

Time cap: 20 min.
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:

40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

110719 – Goat Day

November 7, 2019
110719 - Goat Day
Warm-up
Partner Rowling 2,000 M
Metcon
Metcon (No Measure)
On the Minute x 20:
Odd: Movement 1
Even: Movement 2
Metcon
Metcon (No Measure)
*Option 2*
*Low Intensity*Not for Time*

15-12-9
Row Calories
Assault Bike Calories

Into..

4 Rounds:
4 Wall Squats
8 Alternating Spidermans
12 Russian Kettlebell Swings (moderate load)

Into...

4 Rounds:
4 Strict Pull-Ups
8 Air Squats
12 AbMat Sit-Ups

Into...

15-12-9
Row Calories
Assault Bike Calories

110619 – My Fitness Pal

November 6, 2019
110619 - My Fitness Pal
Warm-up
GROUP WARMUP
40 Seconds
Double Under Practice
Down Dog
Easy Bike
Double Under Practice
Up Dog
Moderate Bike
Double Under Practice
Active Dive-bombers
Faster Bike

*Partners Rotating Through 3 Stations

MOBILITY
Couch Stretch: 1 Minute Each
Calf Stretch on Post: 30 Seconds Each
Metcon
Metcon (Calories)
Teams of 3
5 Rounds
Minute 1: 50 Double Unders
Minute 2: 25 AbMat Sit-ups
Minute 3: Max Calorie Bike
Minute 4: Rest

*Score is Total Bike Calories

110519 – High Noon

November 5, 2019
110519 - High Noon
Warm-up
GROUP WARMUP
30 Seconds
PVC Pass Throughs
Push-up to Down Dog
Push-up Plank Hold
PVC Hang Power Snatches
Push-up to Down Dog
Alternating Bird Dogs
PVC Power Snatches
Push-up to Down Dog
Shoulder Taps

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
3-Way Shoulder: 30 Seconds Each Position
Strength
Overhead Squat (EMOM 1-5 1 Paused OHS + 1 OHS, Min 6-10 1 OHS)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
12 Power Snatches (95/65)
12 Push-ups
12 Chest to Bar Pull-ups

110419 – Open Concept

November 4, 2019
110419 - Open Concept
Warm-up
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
1000 Meter Row
Max Wallballs (20/14)

Rest 5 Minutes

AMRAP 5:
50 Wallballs (20/14)
Max Meter Row

110319 – Supple Sunday

November 3, 2019
110319 - Supple Sunday
Mobility
UPPER
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute
LOWER
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
Metcon
Metcon (5 Rounds for time)
On the 2:00 x 5 Sets:
9 Overhead Squats (115/85)
6 CTB Pull-Ups
1-3 Bar Muscle-Ups

Take OHS barbell from the floor.

110219 – Tippy Toes

November 2, 2019
110219 - Tippy Toes
Metcon
Metcon (Time)
For Time:
200 Meter Run, 21 CTB Pull-Ups, 21 Burpees
200 Meter Run, 21 Calorie Row
200 Meter Run, 15 CTB Pull-Ups, 15 Burpees
200 Meter Run, 15 Calorie Row
200 Meter Run, 9 CTB Pull-Ups, 9 Burpees
200 Meter Run, 9 Calorie Row
Metcon
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:

30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes
Metcon
Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:

30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes
Metcon
Crossfit Games Open 20.4 Masters (55+) (Time)
For time:

30 box jumps, 24 /20 in
15 clean and jerks, 95 / 65 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 115 / 75 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 155 / 105 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 125 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 205 / 145 lb

Time cap: 20 minutes
Metcon
Crossfit Games Open 20.4 Masters Scaled (55+) (Time)
For time:

30 box jumps, 20 / 16 in
15 clean and jerks, 45 / 35 lb
30 box jumps, 20 / 16 in
15 clean and jerks, 65 / 45 lb
30 box jumps, 20 / 16 in
10 clean and jerks, 85 / 65 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 105 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 125 / 85 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 145 / 105 lb

Time cap: 20 minutes

110119 – 20.4

November 1, 2019
110119 - 20.4
Metcon
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:

30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes
Metcon
Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:

30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes
Metcon
Crossfit Games Open 20.4 Masters (55+) (Time)
For time:

30 box jumps, 24 /20 in
15 clean and jerks, 95 / 65 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 115 / 75 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 155 / 105 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 125 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 205 / 145 lb

Time cap: 20 minutes
Metcon
Crossfit Games Open 20.4 Masters Scaled (55+) (Time)
For time:

30 box jumps, 20 / 16 in
15 clean and jerks, 45 / 35 lb
30 box jumps, 20 / 16 in
15 clean and jerks, 65 / 45 lb
30 box jumps, 20 / 16 in
10 clean and jerks, 85 / 65 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 105 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 125 / 85 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 145 / 105 lb

Time cap: 20 minutes

103119 – Goat Day

October 31, 2019
103119 - Goat Day
Warm-up
GROUP WARMUP
Partner Rowling
2000 meters for time split between two partners.

THEN:

30 Seconds
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Metcon
Metcon (No Measure)
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

103019 – Tri Sprint Intervals V2

October 30, 2019
103019 - Tri Sprint Intervals V2
Warm-up
GROUP WARMUP
30 Seconds
Easy Shuttle Runs
Quad Stretch
Knee to Chest
Walking Samson
Easy-Moderate
Straight Leg Kicks
Side Lunges
Walking Spidermans
Moderate Shuttle Runs
Cradle Stretch
Inchworm to Push-ups
High Skips
Moderate-Fast Shuttle Runs
Side Shuffles
High Knees
Butt Kickers
Metcon
Metcon (5 Rounds for calories)
5 Rounds:
AMRAP 4:
30 Shuttle Runs (25’)
20/15 Calorie Assault Bike
Max Calorie Row

Rest 4 Minutes Between Rounds

102919 – Bruiser

October 29, 2019
102919 - Bruiser
Warm-up
GROUP WARMUP
30 Seconds
Push-up to Down Dog
Slow Air Squats
Plate Hops
Push-up to Down Dog
Air Squats with Hands Overhead
Plate Front Raise
Push-up to Down Dog
Air Squats with Heels on Plate
Plate Counterbalance Squats

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Banded Hamstring Stretch
Banded Lat Stretch
Strength
Push Jerk (3 Reps every 2:00 for 5 sets. Beginning at 60% )
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
15 Push Jerks (115/85)
30 Air Squats
60 Double Unders
Metcon
Metcon (No Measure)
*OPTIONAL*

3 Rounds:
3:00 Recovery Bike*
Between sets, 20 GHD Sit-Ups.

In every 3:00 interval, the aim is to gradually increase our speed.
Minute 1 - Light Pace
Minute 2 - Moderate Pace
Minute 3 - Moderate/Fast Pace

In the entire duration, we are holding a recovery pace, but we are moving from "conversational" to a relatively challenging pace in the final minute. No rest between rounds - we'll get right back on the bike.

102819 – 9 Volt

October 28, 2019
102819 - 9 Volt
Warm-up
GROUP WARMUP
30 Seconds
Kettlebell Toe Touches
Active Spidermans
Low Alternating Box Step-ups
Kettlebell Deadlifts
Walkout to Pushup
Lateral Box Step-ups
Kettlebell Ankle Stretch
Active Spidermans
Seated Hamstring Stretch
Alternating Box Step-ups
Metcon
Metcon (AMRAP - Reps)
AMRAP 9:
2 Kettlebell Swings (53/35)
2 Box Jumps (24/20)
4 Kettlebell Swings (53/35)
4 Box Jumps (24/20)
....
Increase By (2) Reps Until the Finish

102719 – Crunchin’ Numbers

October 27, 2019
102719 - Crunchin' Numbers
Metcon
Metcon (Time)
4 Rounds:
30/21 Calorie Bike
30 Slamballs (30/20)
30 AbMat Sit-ups

CF Open 20.3

October 25, 2019
CF Open 20.3
Metcon
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk

Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl

Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups

Time cap: 9 minutes
Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)
21 deadlifts 115/80 lb
21 hand-release knee push-ups
15 deadlifts 115/80 lb
15 hand-release knee push-ups
9 deadlifts 115/80 lb
9 hand-release knee push-ups
21 deadlifts 155/105 lb
50-ft. bear crawl
15 deadlifts 155/105 lb
50-ft. bear crawl
9 deadlifts 155/105 lb
50-ft. bear crawl

Time cap: 9 minutes

102419 – Goat Day

October 24, 2019
102419 - Goat Day
Warm-up
GROUP WARMUP
Buddy Relay
AMRAP 10:
5 Push-ups
10 Air Squats
100 Meters of "Rowling"

*Goal is to land exactly on 100 meters. Any number away from 100, above or below, is their score (97 or 103 = Score of 3). Complete 25' shuttle runs as penalty before other partner can begin their round. Switch after completing full rounds.
Metcon
Metcon (No Measure)
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

102319 – Jack in the Box

October 23, 2019
102319 - Jack in the Box
Warm-up
GROUP WARMUP
40 Seconds
Easy Row or Bike
Active Divebombers
Alternating Box Step-ups
Moderate Row or Bike
Active Samson
Air Squats
Faster Row or Bike
Glute Bridge Walkouts
Metcon
Metcon (Time)
For Time:
1000 Meter Row
75/50 Calorie Erg Bike
10 Bar Muscle-Ups
40 Dumbbell Box Step-Ups (50/35# to 24"/20")
10 Bar Muscle-Ups
75/50 Calorie Erg Bike
1000 Meter Row

102219 – BlooDThirsty

October 22, 2019
102219 - BlooDThirsty
Warm-up
GROUP WARMUP
30 Seconds
Ichworm to Push-ups
Active Spidermans
Mountain Climbers
Alternating Bird Dogs
Slow Burpees
Glute Bridges
Single Leg Glute Bridges

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Wrist Stretch
Front Rack Stretch
Metcon
Metcon (Weight)
On the 2:00 x 5 Sets:
3 Hang Power Cleans

Spend 5:00 warming up and building to 65% of estimated 1 RM Power Clean

Set #1 - 65% of estimated 1RM Power Clean
Set #2 - 70%
Sets #3+4+5 - Build to a moderately heavy set of 3 for the day.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
12/9 Calorie Assault Bike
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
9 HSPU

102119 – Open Road

October 21, 2019
102119 - Open Road
Warm-up
GROUP WARMUP
3 Rounds:
40 Seconds Push-up to Down Dog
40 Seconds Slow Air Squats
40 Seconds Hold Variations

Holds:
Round 1: Front Plank
Round 2: Hollow Hold
Round 3: Arch Hold
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
30 AbMat Sit-ups
20 Wallballs (20/14)
100 Meter Farmers Carry (50’s/35’s)

102019 – Latitude

October 20, 2019
102019 - Latitude
Metcon
Metcon (AMRAP - Reps)
4 Rounds:
1 Minute Strict Pull-ups
1 Minute Wreck Bag Reverse Lunges
1 Minute Calorie Row
1 Minute Rest
Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells
Metcon
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

35-lb/20-lb dumbbells

101919 – 20.2

October 19, 2019
101919 - 20.2
Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells
Metcon
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

35-lb/20-lb dumbbells
Metcon
Crossfit Games Open 20.2 Masters (55+) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

35-lb/20-lb dumbbells
Metcon
Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 sit-ups
24 single-unders

20-lb/ 15-lb dumbbells

101819 -20.2

October 18, 2019
101819 -20.2
Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Hollow Hold
DB Front Squat
Single Unders
Arch Hold
DB Push Press
Single Unders
DB Thrusters

MOBILITY
Barbell Straddle Stretch: (Middle-Right-Left)
Couch Stretch
Chest Stretch
Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

50-lb/35-lb dumbbells
Metcon
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 hanging knee-raises
24 single-unders

35-lb/20-lb dumbbells
Metcon
Crossfit Games Open 20.2 Masters (55+) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

35-lb/20-lb dumbbells
Metcon
Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 sit-ups
24 single-unders

20-lb/ 15-lb dumbbells

101719 – Goat Day

October 17, 2019
101719 - Goat Day
Warm-up
GROUP WARMUP
1 Round of the Fish Game on Rower

3 Rounds:
30 Second Active Samson
30 Seconds Active Spidermans
30 Second Air Squats

1 Round of the Fish Game on Rower
Metcon
Metcon (No Measure)
On the Minute x 20:
Odd: Movement 1
Even: Movement 2

101619 – Bam Bam

October 16, 2019
101619 - Bam Bam
Warm-up
GROUP WARMUP
3 Stations:
1 Minute Easy Bike
1 Minute Active Spidermans
1 Minute Slamball Ball Foot Taps
1 Minute Moderate Bike
1 Minute Active Samson
1 Minute Air Squat
1 Minute Slamball Deadlifts
1 Minute Faster Bike
1 Minute Push-up to Down Dog
1 Minute Slamball Strict Press

MOBILITY
Slamball Squat Hold
Child's Pose on Slamball
Pigeon Pose
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 3
AMRAP 25:
10/7 Calorie Assault Bike
10 Slamballs (30/20)
10 Shuttle Runs (10 Meters)

101519 – Child’s Play

October 15, 2019
101519 - Child's Play
Warm-up
GROUP WARMUP
30 Seconds
Single Unders
Inchworm to Push-up
Glute Bridges
Single Unders
Active Spidermans
Single Leg Glute Bridges
Single Unders
Air Squats
Glute Bridge Walkouts

BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY
Barbell Ankle Stretch
Strength
Box Squat (15:00 to complete 7 sets of 3 reps increasing)
Metcon
Metcon (Time)
3 Rounds:
10 Deadlifts (205/145)
15 Dumbell Front Squats (50's/35's)
50 Double-Unders
Metcon
Metcon (Calories)
*OPTIONAL*

5 Rounds
1:00 - Light Pace
:40s - Moderate Pace
:20s - Fast Pace

This is a 10:00 piece in total, where we have 5 x 2:00 sections. It runs continuously