Friday (2019NOV15)- WOD & Faith Rx’d Night Event

Come join us tonight at 6:30pm for a Fitness and Faith Event through Faith Rx’d! No fitness level or faith requirement. Come one, come all!

 

Core Strength:

Accumulate Partitioned in any way

4mins Planks

3mins L-Sit

 

WOD:

16min EOMOM

3 Deadlift- Starting at 70% adding weight each round

100m Ski Erg 

Thursday (2019NOV14) – WOD

Weightlifting:

Shrug + Squat Snatch

80% x (1+2) x 2

85% x (1+1) x 2

90% x (1+1) x 1

 

WOD:

For Reps

3min AMRAP

Overhead Squats @ 75% up to 155/105#

3min AMRAP

Pull-Ups

3min AMRAP

Hang Power Clean @ 75% up to 155/105#

Monday (2019NOV11) – Veteran’s Day & WOD

Strength:

High Bar Back Squats

80% x 3 x 1

85% x 2 x 1

90% x 2 x 1

95% x 1 x 2

 

Accessories:

10min EMOM

Bench Press

80% x 3 x 1

85% x 2 x 1

90% x 2 x 1

95% x 1 x 2

Alt. with

Weighted Chin Ups

5 x 5 Medium Weight

Saturday (2019NOV09) – “Rankel”

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

 

WOD: 

“Rankel” (CrossFit.com 110107)

20AMRAP: 

6x Deadlifts (225/155#)

7x Burpee Pull Ups

10x KB Swings (70/55#)

200M Run 

Friday (2019NOV08) – “CrossFit Open 20.5”

WOD: 

CrossFit Open 20.5

40x Ring Muscle Ups (SC Pull Ups)

80Cal. Row

120x Wallballs (20/14# – 10/9FT) (SC 14/10# – 10/9FT)

 

Athlete decides how to partition/divide reps. Tie breaker is at 80 Calories & 120 Wallballs.  

Time Cap: 20 Minutes

 

Recovery: 

ROMWOD (As Time Allows)

Thursday (2019NOV06) – WOD

Weightlifting:

Snatch

75% x 3 x 1

80% x 3 x 2

 

Clean & Jerk

75% x 3 x 1

80% x 3 x 2

 

WOD:

15-12-9

Deadlift 225/155#

Box Jump 24/20″

Rest 2mins

15-12-9

Power Snatch 95/65#

Pistols