FRI 11.08.19 Open 20.5!

By November 7, 2019 WOD, Yoga No Comments

Mike & Hailey


Today's schedule

5a: All Levels CrossFit- Kyle
6a: All Levels CrossFit- Kyle
7a: All Levels CrossFit- Kyle
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
3:15p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30-8:00p: Friday Night Lights & Chili Cook Off!

Workout of the Day (WOD)

CFG Open 20.5
CFG Open 20.5
For time, partitioned any way:

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

Time cap: 20 minutes

Post time to complete the WOD. Ex: 18:15 Rx.

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.
Scaled (Ages 16-54)
♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂chin-over-bar pull-ups, 14-lb. ball to 10 ft.
L1/Scaled Masters 55+
♀jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.


And coming Saturday...

Partner WOD
AMRAP 18
16 Rounds

200m Run

While partner is running complete AMRAP of:
10 Slam Balls (30/20)
10 Toes to Bar
10 KB Deadlift (70/53’s)

At 3, 2, 1… go, 1st partner starts on 200m run and other partner begins the AMRAP. Once 1st partner finishes 200m run they tag their partner to go run to start 2nd round of 200m. Continue rotating runs until 16 rounds are completed. Time for run and AMRAP are scored separately and team with combined best finish is overall winner.

Post time for 3200m and total rounds and reps completed in AMRAP.
Example: 14:30, 15+23 Rx



Saturday Schedule

8a: Open Gym- Michael
9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Jeannette
11a: All Levels CrossFit- Jeannette
12:15p: Yoga- Monica Miller


And coming Sunday...

A. Rep Rounds For Time [18min cap] 10-9-8-7-6-5-4-3-2-1
DB Box Step Ups (35/25's)
Devil's Press

B. EMOM 12
Min 1 - Single KB Farmer's Carry (70/53)
Min 2 - Straight Leg Plate Sit Ups (45/25)
Min 3 - Rest

Post time for WOD. Ex: 15:10 Rx

Sunday Schedule

8:45a: Weightlifting- Michael
10a: All Levels CrossFit- Damon
11a: All Levels CrossFit- Damon
12:15p: Yoga- Nikkia Nelson
5,6p: Open Gym- Neal

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