FRI 10.18.19 Open 20.2

Ellen #cfmstrong

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
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Mohammed
5:30p: All Levels CrossFit- Mohammed
6:30-8:00p: Friday Night Lights!

Workout of the Day (WOD)

CFG Open 20.2
Complete as many rounds as possible
in 20 minutes of:

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

WORKOUT VARIATIONS
Rx’d (Ages 16-54)
♀ 35-lb. DBs
♂ 50-lb. DBs
Scaled (Ages 16-54)
♀ 20-lb. DBs, hanging knee-raises, single-unders
♂ 35-lb. DBs, hanging knee-raises, single-unders
Masters 55+
♀ 20-lb. DBs
♂ 35-lb. DBs
L1/Scaled Masters 55+
♀ 15-lb. DBs, sit-ups, single-unders
♂ 20-lb. DBs, sit-ups, single-unders

Post rounds for the WOD. Ex: 13+20 Rx.

And coming Saturday…

Partner WOD
20 Minute AMRAP:

15 Push Jerks (m = 95/135, w = 55/95)
20 Box Jumps Overs (24″/20″)
25 Deadlifts (m = 165/225, w = 105/155)
30 Cal Row

1 Partner working at a time. All reps are team totals. Partners may partition the rounds and reps any way.

Post total rounds and reps completed. Ex: 3+12 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…

Buy In: 567m Run
3 Rounds

200m KB Farmer Carry (53/35’s)
300m Row
40 Mountain Climbers (total steps)
20 Wallballs (20/14 to 10/9ft)

Post time for the WOD. Ex: 17:20 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

Leave a Comment