Monday's WODs! And don't forget to submit your 20.2 scores!

October 21, 2019

And just like that...poof! Weekend gone 🤷‍♀️


Don't forget to submit your score for Open WOD 20.2 if you haven't already! All scores are due by 8pm tomorrow.


Also...coming to you tomorrow from the Becca Bakery:

VEGAN DEEP DISH COOKIE PIE!! **Pumpkin edition**

Comment on here 👇 to reserve yours now before it's too late!


Here are your Monday WODs...


Monday Oct. 21, 2019


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



400m Run

30 Pallof Presses, total 

20 Air Squats

10 Scorpions


Pallof Press:



Strength: Continuing our progression…


Every 90 seconds, for 12 minutes (8 sets):

Front Squat + Split Jerk

(pause at receiving position of split jerk for 1-2 seconds before recovering)


*Sets 1-2 – 2 reps at 70-75% of 1-RM Clean & Jerk

*Sets 3-4 – 2 reps at 75-80%

*Sets 5-6 – 1 rep at 80-85%

*Sets 7-8 – 1 rep at 85-90%




AMRAP in 15 minutes:

11 Clusters 95/135

22 Ab-mat Sit-ups

33 Over-the-Bar Hops



Endurance WOD (6:30pm)


“Gilbert Baker”


This looks FUN!!


For Time:

6 minute Hanging Chair Hold: knees above 90 degrees! (Sub = regular hanging hold)


Each time you drop from the bar, perform:

1st Drop:

800 meter Run

20 Burpee Box Jumps 20/24


2nd Drop:

600 meter Run

20 Burpee Box Jumps 20/24


3rd Drop:

400 meter Run

20 Burpee Box Jumps 20/24


4th Drop:

200 meter Run

20 Burpee Box Jumps 20/24


Post EWOD Accessories:

3 Rounds of:

5 Calorie Sprint (on bike)

10 Inverted Juicers on Rower

10 KB Oblique Bends per side

10 Copenhagen Hip Adduction per side 


Copenhagen Hip Adduction




Background: This tribute workout is dedicated to Gilbert Baker. The 6 minutes in the workout represent the 6 colors of the Pride Flag most widely distributed - even though the original has 8!


Self-described as the “gay Betsy Ross,” Gilbert Baker was an American artist, LGBTQ rights activist, and creator of the rainbow flag.


Baker set to work in 1978 to design the symbol for the gay liberation movement. He wanted it to be beautiful, unique, and to speak for itself as representative of the LGBTQ community. The very first pride flag was comprised of eight colorful stripes representing diversity: hot pink (sexuality), red (life), orange (healing), yellow (sun), green (nature), blue (art), indigo (harmony), and violent (human spirit). With help from volunteers, Baker filled eight metal trash cans with natural dye and organic cotton in the attic of the Gay Community Center in San Francisco and used his sewing machine to stitch together the two initial flags that flew in the San Francisco Gay Freedom Day Parade on June 25, 1978.


In the 1970s, Baker participated in drag shows and joined the Sisters of Perpetual Indulgence, a non-profit LGBTQ advocacy group whose members dress as nuns to bring attention to gender and sexual intolerance. An emerging activist and prominent drag performer, Baker joined forces with Harvey Milk. Baker became Milk’s right-hand flag man, utilizing his drag queen costume sewing skills to design and stitch numerous banners protesting the Vietnam War and supporting gay rights. In fact, when Baker’s very first rainbow flags made their debut, Milk stood beneath them.


An artist until the end, just before his death, he created 39 nine-color flags which included "the eight original colors, plus lavender to represent diversity in order to commemorate the 39th anniversary of the first rainbow flag," stated in his obituary in the New York Times. On March 31, 2017, Baker died from hypertensive and atherosclerotic cardiovascular disease in his New York City home at age 65. His life is celebrated in the documentary, Rainbow Pride (2003) and his original sewing machine used to create the first flag is on display at the LGBT Historical Society in San Francisco.



On-Ramp (7:30pm)


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