WOD

Goat Day

20 Minute EMOM:

• Even Minutes: Goat 1
• Odd Minutes: Goat 2

Goat= Something you feel is a weak link in your fitness (skill/strength/suck fest). You pick. 

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Suzanne Dead lift PR

5 Rounds:

• 400 Meter Run
• 15-T2B

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Joey

“CrossFit Total”

• Find 1RM Back Squat
• Find 1RM Shoulder Press
• Find 1RM Dead lift

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Daleanna and The SUP Crew

• 1000/750 Meter Row
• AMRAP-Box Jumps Overs (24/20)

-5 minute rest-

5 Minute AMRAP:

• Burpees to 6″ Target

-5 minute rest-

5 Minute Clock:

• 1000/750 Meter Row
• AMRAP-Wall Balls (20/14)

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A) Find 1RM Power Snatch

B) “Isabel”

• 30-Snatches (135/96)

  
Apollo Games:

This years Apollo Games will consist of 4 scored events with all teams completing each workout. Registration will be open next week. We are only allowing 50 teams to compete so sign up quick!

Listed below are movements and weights that will be performed at this years Apollo Games. Use the list below to decide which division to sign up for. 

RX:

• Double Unders
• C2B Pull Ups
• Bar Muscle Ups

RX Men will be performing multiple reps with the following movements and weights listed:

• Dead lift (225)
• Thrusters (115)
• Snatches (115)

RX Women will be performing multiple reps with the following movements and weights listed:

• Dead lift (155)
• Front Squats (115)
• Cleans (115)

Scaled:

• Single Unders
• Pull Ups/partner assisted pull ups

Scaled Men will be performing multiple reps with the following movements and weights listed:

• Dead lift (185)
• Thrusters (85)
• Snatches (85)
• 1 Arm Dumbbell Snatch (50)

Scaled Women will be performing multiple reps with the following movements and weights listed:

• Dead lift (135)
• Front Squats (85)
• Cleans (85)
• 1 Arm Dumbbell Snatch (35)

Box Brief:

1. Paddle boarding this Sunday at Lake Las Vegas. It’s from 10am-12pm and cost is $32 per person. Sign up sheet is at the gym so we can RSVP. 
2. Lurong Challenge is approaching fast! We will be talking about this more at the gym in the coming weeks. For more info and to sign up go to Link. 
3. Apollo Games is on October 24th. If you need help finding a partner we have a sign up sheet on the whiteboard. Put your name and which division you’re thinking of competing in. 

3 Rounds (each): teams of 2

• 7 Minute Row 

**followed immediately by a 400 meter jog

**start your next round once your partner has completed their 7 minutes of rowing

**score=meters on the rower

Apollo Games:

This years Apollo Games will consist of 4 scored events with all teams completing each workout. Registration will be open next week. We are only allowing 50 teams to compete so sign up quick!

Listed below are movements and weights that will be performed at this years Apollo Games. Use the list below to decide which division to sign up for. 

RX:

• Double Unders
• C2B Pull Ups
• Bar Muscle Ups

RX Men will be performing multiple reps with the following movements and weights listed:

• Dead lift (225)
• Thrusters (115)
• Snatches (115)

RX Women will be performing multiple reps with the following movements and weights listed:

• Dead lift (155)
• Front Squats (115)
• Cleans (115)

Scaled:

• Single Unders
• Pull Ups/partner assisted pull ups

Scaled Men will be performing multiple reps with the following movements and weights listed:

• Dead lift (185)
• Thrusters (85)
• Snatches (85)
• 1 Arm Dumbbell Snatch (50)

Scaled Women will be performing multiple reps with the following movements and weights listed:

• Dead lift (135)
• Front Squats (85)
• Cleans (85)
• 1 Arm Dumbbell Snatch (35)

Box Brief:

1. Paddle boarding this Sunday at Lake Las Vegas. It’s from 10am-12pm and cost is $32 per person. Sign up sheet is at the gym so we can RSVP. 
2. Lurong Challenge is approaching fast! We will be talking about this more at the gym in the coming weeks. For more info and to sign up go to Link. 
3. Apollo Games is on October 24th. If you need help finding a partner we have a sign up sheet on the whiteboard. Put your name and which division you’re thinking of competing in. 

A) 3-3-3-3-3—Back Squat

B) “Annie”

50-40-30-20-10

• Double Unders
• Sit Ups

 
Box Brief:

1. Paddle boarding this Sunday at Lake Las Vegas. It’s from 10am-12pm and cost is $32 per person. Sign up sheet is at the gym so we can RSVP. 
2. Lurong Challenge is approaching fast! We will be talking about this more at the gym in the coming weeks. For more info and to sign up go to Link. 
3. Apollo Games is on October 24th. If you need help finding a partner we have a sign up sheet on the whiteboard. Put your name and which division you’re thinking of competing in. 

“Nate”

20 Minute AMRAP:

• 2-Muscle Ups
• 4-HSPU
• 8-KBS (72/53)

 
Box Brief:

1. Paddle boarding this Sunday at Lake Las Vegas. It’s from 10am-12pm and cost is $32 per person. Sign up sheet is at the gym so we can RSVP. 
2. Lurong Challenge is approaching fast! We will be talking about this more at the gym in the coming weeks. For more info and to sign up go to Link. 
3. Apollo Games is on October 24th. If you need help finding a partner we have a sign up sheet on the whiteboard. Put your name and which division you’re thinking of competing in.