OCTANE CROSSFIT BLOG
  • HOME
  • WOD
  • HOME
  • WOD

11.28.20

11/27/2020

0 Comments

 
Conditioning

For Time W/a Partner:

1600m KB Farmers Carry

Break up distance any way you wish; while one partner is carrying, the other performs an AMRAP of DB Peoplemakers (Row + Push Up + Row + Clean + S2OH)

Time Cap 18:00

Cool Down

3 RFQ
1:00ea Bretzel Stretch
10ea Bent Knee HS Stretch
​10 Alt Scorpions w/Pause
0 Comments

11.27.20

11/26/2020

0 Comments

 
Conditioning

5 RFT
40/30 Cal Row
30 Alt Box Step Ups
20 DB Push Press 50/35
10 Pull-Ups

Time Cap 25:00 

Cool Down

3 RFQ
10 Bent Over Reverse Fly
10 Bench Over DB Kickbacks
​10 Alt Front + Lateral Raise (R Front/L Lateral = 1; L Front/R Lateral = 2; etc)
0 Comments

11.26.20

11/25/2020

0 Comments

 
Conditioning

For Time w/a Partner:

Buy In: 800m Run

100 Plate Devils Press
100 Plate Good Mornings *bear hug style*
100 Plate Push Ups *hands on top of plate*
100 Plate Russian Twists

Cash Out: 800m Run

RX+ Plate on back for push ups
0 Comments

11.25.20

11/24/2020

0 Comments

 
Strength

4 Sets
8 1-Arm Upright Row + 8 Curls Right
8 1-Arm Upright Row + 8 Curls Left
10-12 Banded Lat Pulldowns
:45 Alternating Tuck Ups


Conditioning

5 RFT
40 DUs
8 T2B
2:00 Rest between rounds

Time Cap 18:00 
0 Comments

11.24.20

11/23/2020

0 Comments

 
Strength

E3M x 6
3 Hang Clean + 1 Jerk


Conditioning

For Time:
20-15-10-5
Hang Power Clean 75/55
Front Squat
*200m Run after each round

Time Cap 10:00 
0 Comments

11.23.20

11/22/2020

0 Comments

 
Strength

4 Sets
8ea 1-Arm DB Bench Press
6-10 Push Ups
:45 Pike Pulses


Conditioning

AMRAP 12
12 Alt DB Front Rack Lunges 50/35
​6 Burpee Box Jump Over 24/20
0 Comments

11.21.20

11/19/2020

0 Comments

 
Conditioning

AMRAP 16 w/a Partner
10 Power Cleans 135/95
8 Alt Front Rack Lunges
6 S2OH

Partner A will AMRAP the work; Partner B will complete a 500/400m Row. Switch Partners upon completion of row. Pick up where your partner left off.


Finisher

w/a Partner

Accumulate 8:00 Hang from Pull Up Bar

Alternate hanging partner. Every time hanging partner drops, both partners complete:
5 Push Ups
10 V-Ups (tuck-ups)
20 Hollow Flutter Kicks


0 Comments

11.20.20

11/19/2020

0 Comments

 
Conditioning

Friendliest Fran
5RFT
9 Thrusters 115/75
9 Pull-Ups

RX+ 135/95
L1 95/65
Scale 75/55


Cool Down

3 RFQ
1:00 Plank
30 Russian Twists
15ea Sidelying Hip Abduction

0 Comments

11.19.20

11/19/2020

0 Comments

 
Active Recovery

E6M x 5
60 DUs
400m Run
20 Abmat Sit Ups


0 Comments

11.18.20

11/18/2020

0 Comments

 
0 Comments
<<Previous

    Author

    Coach & Member community blog.

    Categories

    All
    #eatbetter
    #justatip
    #mow
    #nodaysoff
    The WOD

    Archives

    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018

    RSS Feed

Location

Hours of operation

Open gym 24/7 - 365 (Contact for details).

Weekday classes: 5am, 6am, 7am, 9:30am, 4pm, 5pm, 6pm, 7pm.

Saturday classes: 9am, 10am.
​

Sunday classes: Open gym only.

Follow Us

Picture