Monday 10.21.2019

CrossFit Workout of the Day

1. Build to today’s heavy
Clean and Jerk

2. 3 Rounds For Time:
30ft Handstand Walk (10-20 Thomas Touches)
15 Deadlifts (155/105)
10 Hang Power Cleans

3. Mobility: Eagle Arms with Saddle Legs,
Rollout Upperback and Quads

Friday 10.18.2019

CrossFit Workout of the Day

1. Every 90 seconds, for 15 minutes:
Station 1: 2 Power Cleans + 2 Front Squats
Station 2: Wt. Plank Hold x 45-60 seconds

2. 3 Rounds For Total Reps:
3 minutes Calorie Bike
2 minutes KB Box Step Over (35/25, 24/20)
1 minute KB Snatch (35/25, Alt. arms every 5 reps)

3. Mobility: Dragon Pose, Half Frog Pose,
Rollout Lats and Lower Back

Thursday 10.17.2019

CrossFit Workout of the Day

1. 4 sets of:
Deadlift x 2 reps
*Build to a heavy double for the day

2. 12 minute AMRAP:
Row 500m
then, AMRAP…
20 DB Overhead Lunge (10 steps each arm, 50/35)
50 Double-Unders
20 Single Arm DB Push Press (10 reps each arm, 50/35)

3. Mobility: Standing Straddle, Half Front Splits Pose
Death Stretch

INTRAMURAL OPEN SCORES AFTER WEEK 1:
Team Maddie 80pts
Team Mike 63pts
Team Mallory 63pts

TOP FINISHERS:
RX Male
1. Kaleb Hetrick
2. Mick Palmer
3. Sam Hartman
4. Nate Newport
5T. Jason Anderson
5T. Alex Matushek

RX Female
1. Theresa Cavacini
2. Mallory Shinneman
3. Katie Thomas
4. Amanda Mahan
5. Lisa Darvish

Scaled Male
1. Casey Diener
2. Isaiah Lee
3. Dustin Heimann
4. Robert Freeborn
5. Cameron Green

Scaled Female
1. Julie Seaman
2. Susannah Slavich
3. Anna Magnuson
4. Mahria Green
5. Diana Rockey

Wednesday 10.16.2019

CrossFit Workout of the Day

1. In Teams of 2…
30 minute AMRAP:
P1: Run 400m
P2: AMRAP “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

Athletes switch when Partner 1 returns
from the run. Partner 1 picks up where
Partner 2 left off. Score = total rounds
and reps

2. Mobility: Seated Forward Fold, Half Frog Pose,
Eagle Arms with Saddle Legs

Tuesday 10.15.2019

CrossFit Workout of the Day

1. Every 90 seconds, for 12 minutes:
DB Bulgarian Split Squat x 5-7 reps (each leg) at 21X1
30-40 Unbroken Double-Unders

2. 12 minute AMRAP:
3 Russian KB Swings (70/53)
3 Shoulder-to-Overhead (155/105)
6 Russian KB Swings
6 Shoulder-to-Overhead
…9, 12, 15 etc.
Continue to add three reps each round

3. Mobility: Dragon Pose, Butterfly Pose
Rollout Upper Back and Lats

Monday 10.14.2019

CrossFit Workout of the Day

1. 5 sets of:
Front Squat x 3 reps @ 70-80%

2. For Time:
50 Calorie Row
40 Wall Balls (20/14)
30 Hang Power Cleans (115/75)
20 Front Squats
10 Ring Muscle-ups

3. Mobility: Lizard Pose, Half Front Splits Pose,
Death Stretch

Friday 10.11.2019

CrossFit Workout of the Day

1. Spend 10-15 minutes:
Pick a skill to work on

2. 4 Rounds For Total Reps:
60 seconds Max Double-Unders
60 seconds Max Abmat Sit-ups
60 seconds Max Toes-to-Bar
Rest 60 seconds

3. Mobility: Couch Stretch x 1 minute each side
Rollout Lats, Hamstrings and Lowback