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WOD

14
Oct

Tuesday – October 15th

Awesome job on 20.1 everyone! In a few days we will know what’s in store for the coming Saturday when we take on 20.2!

WOD:
5 rounds for time: *30 minute cap
200m row
20 v-up
20 kettlebell swing 53/35#
200’ overhead kettlebell carry (100’ per arm)

Cooldown:
Spend 10 minutes working on your double unders. Work on being relaxed and slowing down your attempts with higher jumps.

13
Oct

Monday – October 14th

Check out the Improvement Imminent Podcast on iTunes or on CrossFit Cadres website. You’ll find the entire program for the week! It’s a great opportunity to better understand what we are doing and why!

WOD:
3 rounds for time:
15 front squat 135/95#
15 toes to bar

5 minute rest

For time:
45 burpee over the ball
45 wall ball shot 20/14#

Post WOD accessory work:
5×10 double dumbbell strict press

12
Oct

Sunday – October 13th

9am – WOD
10am – WOD

Just get on up there and give it a shot! Whats the worst that could happen?

WOD:
Part 1:
On the 3:00 x 5 Rounds:
12/9 Calorie Ski Erg
6 Strict HSPU
30′ Front Rack Barbell Lunge (50% 1RM FS)

Rest 5 minutes, then Part 2:

On the 0:00 – 40/27 Calorie Row
On the 4:00 – 25/18 Calorie Row
On the 7:00 – 25/18 Calorie Row
On the 10:00 – 12/9 Calorie Row
On the 11:00 – 12/9 Calorie Row
On the 12:00 – 12/9 Calorie Row

11
Oct

Saturday, October 12th

Gym opens at 8:00am for you to get in and warm up, the first heat will start at 8:30 am!

There is a small parking lot at the corner of East 24th and Superior that will be available for parking!

To sign up for a heat go to: https://docs.google.com/spreadsheets/d/1yLSGHouiWKDUNik8m2slsLOu6nc0btMkjn8P3Su26Wc/edit?usp=sharing

10
Oct

Friday – October 11th

Dan is one of our newest OnRamp graduates and we would like you all to welcome him to our evening classes!

Mobility:
TBD based on Open 20.1 announcement

Intervals:
4x1k row, rest 3 minutes between efforts.
Shoot under your target 5k pace.