Tuesday (2019NOV05) – WOD

Strength:

Push Jerks

75% x 3 x 2

80% x 3 x 2

85% x 2 x 1

 

Accessories:

10min EMOM Alt.

Single Arm DB Bench 3 x 3 Heavy

Single Arm DB Bench 2 x 4 Heavier

and

100ft DBL KB Front Rack Carry Heavy x 5

 

Endurance:

100m Ski Erg x 7

Rotate With Group.

Monday (2019NOV04) – WOD

Gymnastics: 

Noes-&-Toes Hold (4xME)

Rest 1 Minute Between Sets. 

 

WOD: 

Tabata (20s ON / 10s OFF) 4 Minutes/8 Rounds Each Movement: 

Row (Calories)

Rest 1 Minute.

Dumbbell Thrusters (35/20#)

Rest 1 Minute. 

Russian KB Swings (70/55#)

Rest 1 Minute. 

Burpees

Saturday (2019NOV02) – WOD

WOD: 

30 – 20 – 10x Toe-to-Bar

30 – 20 – 10x Devil Snatches (50/35#)

15 – 10 – 5x Burpee Double Box Get Overs (48/40″)

Friday (2019NOV01) – “CrossFit Open 20.4”

WOD:

CrossFit Open 20.4

30x Box Jumps or Step Ups (24/20″) 

15x Clean & Jerks (95/65#) (SC 65/35#)

30x Box Jumps or Step Ups (24/20″)

15x Clean & Jerks (135/85#) (SC 95/55#)

30x Box Jumps or Step Ups (24/20″)

10x Clean & Jerks (185/115#) (SC 115/75#)

30x Single-Leg Squats (Pistols) (SC 20/14# Wallball Step Ups)

10x Clean & Jerks (225/145#) (SC 135/95#)

30x Single-Leg Squats (Pistols) (SC 20/14# Wallball Step Ups)

5x Clean & Jerks (275/175#) (SC 155/115#)

30x Single-Leg Squats (Pistols) (SC 20/14# Wallball Step Ups)

5x Clean & Jerks (315/205#) (SC 185/135#)

 

Time Cap: 20 Minutes

 

Recovery: 

ROMWOD

Thursday (2019OCT31) – WOD

WOD: 

20AMRAP: 

30Cal. Row

20x DB Lunges (50/35#)

10x DB Push Ups*

 

*Don’t cheat the extra ROM on the Push Ups!

WOD from Coach Eli

 

Core Stability: 

3 Rounds: 

Place your Feet on the Wall with Knees Bent. 

1AMRAP: Sit Ups

Rest 30s

1AMRAP: Russian Twists

Rest 30s

1AMRAP: Hold (Top)

 

 

Wednesday (2019OCT30) – WOD

Due to projected weather conditions and recommendations from CDOT, the 5:45am and 7am classes are cancelled tomorrow . Normal schedule resumes at 9:30am. Sorry for any inconvenience this causes.

 

Gymnastics: 

9x EMOM:

1 Minute: 20s Top Ring Support

2 Minute: 10x Body Saws

3 Minute: 6-10x Traveling Push Ups Over Plate (45#)

 

WOD: 

30Cal. Airdyne

30x CTB Pull Ups

30s L-Sit

20Cal. Airdyne

20x Push Press (95/65#)

20s L-Sit

10Cal. Airdyne

10x Bar Muscle Ups

10s L-Sit

Night Classes Cancelled Due to Snow & Your Safety

Night Classes for October 29, 2019 are cancelled!

(Home WODs Provided Below) 

All Classes after the Noon Class today will be cancelled.

Coach Kevin will be at the gym till 2:30 so if you can make it safely and want to get something in before he leaves please do so before then.

Please keep your eye on the website and social media for any class changes for tomorrow.  We are expecting to have a normal schedule but do not want to put our members or coaches safety at risk.  Thanks for Understanding and we apologies for any inconvenience this creates.

Love,

Your WatchTower Staff

 

Home WOD: 

Option A: 

CrossFit.com 181124

7 Rounds: 

10x Burpees 

20x Sit Ups

 

Option B: 

Icon Athlete 2019JUN10 – Death By Burpee

1 Minute: 8x Burpees

2 Minute: 10x Burpees

3 Minute: 12x Burpees

 

Continue Until you cannot complete the specified Reps in the minute. 

Tuesday (2019OCT29) – WOD

Strength: 

Front Squat @80% (2x3)

Front Squat @85% (2x2)

Front Squat @90% (1x2)

 

Strength Accessories: 

10x EMOM (Alternating):

Split Jerk @75% (2x3)

Split Jerk @80% (2x3)

Split Jerk @85% (1x2)

RDL (5x3) – Heavy Weight

 

Endurance: 

5x EMOM:

5x Burpees

100M Run

Rest 3 Minutes.

5x EMOM: 

5x TTB

5x Box Jumps (24/20″)

 

Endurance from HyperFit. Originally 10 Rounds Each EMOM.

 

*Pick a Priority between Strength Accessories & Endurance. 

Monday (2019OCT28) – WOD

Weightlifting: 

Snatch Pull + Power Snatch + Squat Snatch @75% 1x(1+1+1)

Snatch Pull + Power Snatch + Squat Snatch @80% 2x(1+1+1)

 

WOD: 

10AMRAP: 

200x Double Unders

30x Power Cleans (205/135#)

Max Calorie Row

 

WOD from CrossFit Mayhem

Saturday (2019OCT26) – “Three Wise Men”

Drill Weekends” honors fallen warriors by inspiring CrossFit workouts after those who have served.

 

WOD: 

“Three Wise Men”

Teams of 2:

3x4AMRAP:

Minute 0-4: Teammate #1 / Minute 4-8: Teammate #2:

5x Hang Squat Snatches (135/95#)

10x Bar-Facing Burpees 

Minute 8-12: Teammate #1 / Minute 12-16: Teammate #2:

10x Power Cleans (135/95#)

20x Pull Ups

Minute 16-20: Teammate #1 / Minute 20-24: Teammate #2:

15x Box Jump Overs (24/20″)

30x Wallballs (20/14#-10/9FT)