top of page
  • Writer's pictureCoach Rob

WOD for Monday 191104

Remember Friday night!  

This week we will be having a little 20.5 Open party!  If possible, plan on taking your first swing at this years last CrossFit Open WOD with everyone between 6 and 8 pm.  

Whether you registered for it or not, you are invited to come, do the workout, cheer your friends on and have some fun!  

Bring your families/friends for support and enjoy!

For Monday:

You can take a first or second run at 20.4 today or do the posted;  either one should be fun. 


AMRAP 5: 70/50 Calorie Row Max Wallballs (20/14) Rest 5 Minutes AMRAP 5: 50 Wallballs (20/14) Max Calorie Row 

53 views0 comments

Recent Posts

See All

WOD for Tuesday 240624

CARL AND ELLIE Row 400m 50ft Handstand Walk (Or 4 Wall Walks) Row 600m 75ft Handstand Walk (Or 6 Wall Walks) Row 800m 50ft Handstand Walk (Or 4 Wall Walks) Strength 3 Sets: 8 Shoulder Press (65-70%) 1

WOD for Monday 240623

UP 4 Rounds 100 Double Unders 20 Toes to bar 10 Back Squats (185/125) * Back Squats are from the ground Strength -Front Squats with Rope Climbs :10 Barbell Front Rack Hold + 3 Front Squats + :20 Barbe

WOD for Friday 240621

REDWINGS 19:00 AMRAP Run 400 meters with a sandbag (or odd object) 19 Burpees * There is no set weight for the carry. Something in the 25-45 pound range is recommended. Use a sandbag, wall ball, plate

bottom of page