Friday November 1, 2019

Posted on Oct 31, 2019 | 0 comments

Happy Friday everyone! It’s November 1, and the holiday are upon us. Now is the time to stay consistent with your workouts and healthy food choices. If you put in some work now you will not have to “undo” all the damage from the holiday food and parties. Stay consistent, make good choices, and get some rest. Commit to taking care of yourself!!!

Coach Craig will be coaching all day today, so show him some love 🙂 If you have not had him coach you before, be sure to come in and soak up some of his knowledge and have some fun with another 20 min Open WOD!

Starting Wednesday, we will have a new coach coming in on Wednesday and Friday mornings. Jeff has been doing CrossFit for more than 10 years and coaching almost as long.

I hope you all take advantage of the knowledge and coaching skills that Craig and Jeff (both are level 2 coaches) have to offer. Austin (also a level 2 coach) has also been coaching on a regular basis again, so make sure you drop in on a Monday evening (never miss a monday) for a workout with him.

Open WOD 20.4

For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box
♂ 24-in. box
Time cap: 20 minutes

Rx’d (Ages 16-54)
♀20-in. box, single-leg squat, C&J 65-85-115-145-175-205
lb.
♂24-in. box, single-leg squat, C&J 95-135-185-225-
275-315 lb.
Scaled (Ages 16-54)
♀20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75-
95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95-
115-135-155-185 lb.
Teenagers 14-15
♀20-in. box, single-leg squat, C&J 35-55-75-95-105-115
lb.
♂24-in. box, single-leg squat, C&J 65-95-115-135-155-185
lb.
Scaled Teenagers 14-15
♀20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-
85-95 lb.
♂24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105-
125-145 lb.
Masters 55+
♀20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105-
125-145 lb.
♂24-in. box, 20-lb. med-ball step-up, C&J 95-115-135-
155-185-205 lb.
Scaled Masters 55+
♀16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-
85-105 lb.
♂20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105-
125-145 lb.