October 12, 2019
Team WodFor 20.1 scoring. Input time finished OR if not completed 15:00 for time and in comments reps completed.Metcon (Time)Teams of 3 For Time : 1-2-3-4-5-4-3-2-1 Rounds: Rounds of 10 Kcal Row Rounds of 10 Kcal Bike
October 2019
October 11, 2019
Friday 11th OctoberCrossfit Games Open 20.1 (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutesCrossfit Games Open 20.1 Scaled (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 65 lb /45lb 10 bar-facing burpees* *May step over bar on burpees Time cap: 15 minutesCrossfit Games Open 20.1 Masters (55+) (Time)10 rounds for time of: 8 ground-to-overheads, 95 lb/ 65lb 10 bar-facing burpees Time cap: 15 minutesCrossfit Games Open 20.1 Masters Scaled (55+) (Time)10 rounds for time of: 8 ground-to-overheads, 65 lb 10 bar-facing burpees* *May step over bar on burpees Time cap: 15 minutes
October 10, 2019
Thursday 10th OctoberMetcon (Time)In pairs 5 RFT each YGIG 15/12 cal Bike 10x Deadlifts 90/65kg
October 9, 2019
Wednesday 9th OctoberSnatch (1RM)Metcon (AMRAP - Reps)In 4 min - YGIG shared reps: 100x OH Lunges @40/30kg into AMRAP 6 YGIG max OTBB *score is total reps (if you finish lunges add on OTBB, start straight into OTBB if you finish lunges sub 4)
October 8, 2019
Tuesday 8th OctoberMetcon (AMRAP - Rounds and Reps)AMRAP 20 In Teams of 3/4 Conga Style: 15/12 cal Row 10x DB Step Overs 2x 22.5/15kg 10x K2E
October 7, 2019
Monday 7th OctoberClean and Jerk (1RM)5 min to establish 1RM Clean and Split Jerk Rest 4 minMetcon (Time)3 RFT 8x Hang Squat Cleans @60% of your 1RM 10x Split Jerk @60% of your 1RM 12x OTB Burpees
October 5, 2019
Team WodMetcon (Calories)Teams of 3: 20 AMRAP 15 kcal Bike 200m run Max burpee pull ups Metcon (Time)Individual Max Hang From Rig
October 4, 2019
Friday 4th OctoberWarm-upSpeed Dating Metcon (AMRAP - Rounds and Reps)AMRAP 20 in pairs: 4x BBJO 24/20" each 10x Alternating Lunges each 20x DB Snatch 22.5/15kg shared 18x Wallballs 20/14lb sharedHappy Anniversary Chris & Roo!
October 3, 2019
Thursday 3rd OctoberOverhead Squat (5x5)all sets at same weightMetcon (Time)5 RFT: 15x DB Side Bends/side 32/24kg 20x Reverse Goblet Lunges 1xDB 22.5/15kg
September 2019
October 2, 2019
Wednesday 2nd OctoberMetcon (Time)CrossFit Games: 'Ringer 1' For Time in Pairs - YGIG working at same time: 30-20-10 Bike cal Toes to Rings