Remember to wear your craziest Socks for Team points!! ** all scales are listed on the games website and CSA Beyond the Whiteboard CrossFit Open 20.4 For time: 30 Box Jumps, 24/20 in 15 Clean & Jerks, 95/65 lbs 30 Box Jumps, 24/20 in 15 Clean & Jerks, 135/95 lbs 30 Box Jumps, 24/20 in […]

Sumo Deadlift 5×2 at 85% 1RM Finisher: 3×10 BB GM ( add weight each set if possible) 3×10 weighted back ext 3×10 weighted GHD sit up

“Bell Pepper” Complete as many rounds as possible in 20 mins of: Run, 200 m 12 Double Kettlebell Deadlifts, 70/53 lbs 2 Rope Climbs Instructors will go over Rope CLimb Technique and scales ** The run can be subbed with a row

Wear your craziest socks!!! 1 point for wearing the socks 2 points for wearing them during Friday Night Lights! This is an easy one guys, so help your team out and rally everyone up!

“Don’t Drop the Pumpkin” For time: TEAMS of 2 75 Lateral Med Ball Jumps, 20/14 lbs 50 Medicine Ball Push Press, 20/14 lbs 100 Medicine Ball Goblet Squats, 20/14 lbs 50 Medicine Ball Box Jumps, 20/14 lbs, 20/16 in 75 Medball Squat Cleans, 20/14 lbs **The med ball is your pumpkin! One person works with […]

Bench Press 5×2 at 85% 1RM Finisher: 5×5 strict press ( work up to a heavy set of 5) 3×10 DB skull Crushers 3×20 DB Hammer Curls 3×20 seated banded pvc rows (chest level)

Week 3 and what a doozy! Congrats to all of you who took on this challenge! Team standings are as follows: 1st place goes to Team 1 with 81 points 2nd place goes to Team 4 with 76 points 3rd place goes to Team 2 with 72 points 4th place goes to Team 3 with […]

Lifting: 3RM Push Jerk WOD: “Bruiser” Complete as many rounds as possible in 12 mins of: 15 Push Jerks, 115/85 lbs 30 AbMat Sit-ups 60 Double Unders PUSH JERK The Push Jerk is the main focus of this two part workout Athletes will buddy up and build to a heavy set of 3 from the […]

SKILL WORK: Pistol squats Drills and scales Drills -included but not limited to- Candlestick roll to pistol -weighted pistol- banded pistol,-box pistol Challenge- AMRAP x1 minutes for max alternating pistols- ** advanced can do the amrap weighted WOD “9 VOLT” As many reps as possible in 9 mins of: * build in reps of 2 […]

Back Squat 5×2 at 85% 1RM Rest as needed between sets. Finisher 8x 3 speedy front squats @ 40-50% **between each set: :20 second plank hold Cash out: 3×10 reverse hypers