Monday's WODs!

October 29, 2018

Monday's WODs! Do both so then you can eat all the Halloween candy you want ;)


New strength program starts tomorrow!!


Monday Oct. 29, 2018


CrossFit (6am/7am/9am/12:15pm/5:30pm)

Strength: Week 1, Day 1


A1) Strict Paused Overhead Barbell Press @ 60-70% x 8r x 4s


Notes: Strict shoulder press with a 1 second pause at the bottom (barbell touching shoulders) and at the top (lockout at the elbow).


A2) Pull-ups (ring rows) x BW x 10r x 3s


Notes: To counter the press, some volume bodyweight pulling.


B) Dumbbell OH Carries x 20-50lbs/hand x 50m (2L)

Notes: With a dumbbell in each hand, lockout overhead, walk. Don't run... walk. Slowly.






For Time:

2 Rounds of:

750 meter Row

20 Handstand Push-ups

Then, 2 Rounds of:

20 Thrusters 75/115

20 Pull-ups


The "Twins" Benchmark WOD was first posted on as the workout of the day for Thursday, May 21, 2009 (090521).



Endurance WOD (6:30pm)


“FITCOPS Dallas 5”


For Time:

1 mile Run

100 Plank Up-downs 

150 Sit-Ups

100 Burpees

150 Lunges


The group "FitCops" created a memorial WOD for the 5 police officers who lost their lives in the tragic shooting in Dallas, TX on - to pay tribute to those officers (Lorne Ahrens, Michael Krol, Michael J. Smith, Brent Thompson and Patrick Zamarripa) killed by a shooter in Dallas, TX during a Black Lives Matter rally on July 7, 2016.


Plank up-downs:




On-Ramp (7:30pm)



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