October 31, 2019

13 Pumpkin Deadlifts
13 Lunges with Pumpkin OH
13 Pumpkin Goblet Squats
13 Pumpkin Wall Balls
13 Pumpkin Slam Balls
13 Pumpkin Partner Sit-up Throws
130-m Pumpkin Carry in Partners
AMRAP 24 min.

October 30, 2019

100-m Run
100-m Row
20 Double-unders
200-m Run
200-m Row
40 Double-unders
Each round, add 100 m of Running and Rowing, and 20 DU.
AFAP 16 min.

October 29, 2019

0-3 min. Perform:
30 Burpees Over Barbell

3-6 min. Perform:
40 BB Cossack Squats (75/55 lb.)

6-9 min. Perform:
2 min. L-Sit

9+ min. Perform:
10 Burpees Over Barbell
10 BB Cossack Squats
3 rounds

October 28, 2019

50/30 cal. Assault Bike

4 Clusters (155/115 lb.)
8 Strict Pull-ups
5 rounds

50/30 cal. Assault Bike

October 24, 2019

400-m Run
400-m MB Carry Run (20/14 lb.)
Rest 1 min.
3 rounds

Choice of doing partner workout.

October 23, 2019

Split Jerk
1-1-1-1-1

*Optional Finisher
HSPU Challenge Finisher

*Compare to Jan 2019

October 22, 2019

San Francisco Crippler
30 Back Squats (BW)
1-k Row

Or, option of doing 1-mile Run
*Compare to Oct., 2018 (Run).

October 21, 2019

1 min. Double-unders
2 min. KB Swings (24/16 kg)
1 min. Double-unders
1 min. Rest

1 min. Double-unders
2 min. Woman-makers (40/25 lb.)
1 min. Double-unders
1 min. Rest

1 min. Double-unders
2 min. Man-makers (40/25 lb.)
1 min. Double-unders
1 min. Rest

October 18, 2019

Crossfit Open 20.2

4 Db Thrusters (50/35 lb.)
6 Toes-to-bar
24 Double-unders
AMRAP 20 min.

October 17, 2019

Deadlift
2-2-2-2-2

*Optional Finisher
60 MB Russian Twists + Throw to partner, 30 each
50 Leg Throws, 25 each
30 Jump-Over-Partner Burpees

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