WOD 10.19.19 “Lady Mash Up”

Warrior’s Path CrossFit – CrossFit

Lady Mash Up (Time)

3 Rounds of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

2 Rounds of Nancy

400 M Run

15 OH Squats (95/65)

1 Round Of Eva

800 M Run

30 KBS (53/35)

30 Pull Ups

OPEN 20.2

Warrior’s Path CrossFit – CrossFit

RX: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

M: Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

S: Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

MS: Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 45lb /35 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

WOD 10.16.19 “Hang at the Bar”

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

10 Squat Clean (155/115)

10 Hang Squat Clean (135/95)

10 Squat Snatch (115/75)

10 Hang Squat Snatch (95/65)

10 Squat Snatch (115/75)

10 Hang Squat Clean (135/95)

10 Squat Clean (155/115)

WOD 10.14.19 “Seeing Double”

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

50 Double Unders

25 DB Power Snatches -Right Arm

25 DB Power Snatches -Left Arm

50 Double Unders

25 DB Push Press – Right Arm

25 DB Push Press – Left Arm

50 Burpees

25 DB Push Press – Right Arnm

25 DB Push Press – Left Arm

50 Double Unders

25 DB Power Snatches – Right Arm

25 DB Power Snatches – Left Arm

50 Double Unders

WOD 10.12.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

Partner Workout

Buy In: 1k Row

80 Sit Ups (I go- You go)

Then Complete…

10 Rounds (5 rounds each alt)

10 Barbell Lunges

10 Lateral Box Jumps

OPEN 20.1

Warrior’s Path CrossFit – CrossFit

RX: Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

M: Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

S: Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

WOD 10.10.19 “Radio 1010 WINS”

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Box Pike Push Ups

10 Box Jumps

50 Singles

OR

10 Ring Push Ups

10 Shuttle Sprints 20m

50 Singles

WOD 10.9.19 “Three EMOM’s”

Warrior’s Path CrossFit – CrossFit

Metcon (3 Rounds for weight)

EMOM 5

3 OH Squats @ 80%

Rest 2 Min

EMOM 5

5 OH Squats @ 70%

Rest 2 Min

EMOM 5

7 OH Squats @ 60%