Next week on Thursday the first Open WOD will be announced. We will do each of these wods on Friday and you will have the opportunity to repeat that wod on Saturday and/or Monday. Since we will be doing these anyway, you might as well sign up for the Open and see how much you have improved from last year or how much you will improve by next year. What I’m really saying is, Sign up for the open! This week, so you’re ready to go!

We are in the process of coming home from CrossFit Mayhem. No Froning sightings, so no pictures or autographs. Just bringing you a birthday wod from Madelynn.

MONDAY 9-30-19
Madelynn’s B-day WOD (9-29-04)
4 attempts at 1 Rep Max of:
Overhead Squats
Push Jerks
Squat Snatch
* Do as in CrossFit total.
Warm up each lift and try only 4 times, doing the lifts in the written order.

TUESDAY 10-1-19
Strength WOD: Bench Press
then:
”Cindy”
AMRAP in 20:00
5 Pull-ups 
10 Push-ups 
15 Squats 

WEDNESDAY 10-2-19
21-15-9
GHD Sit-ups
Wall Balls (20,14) to 10’, 9’

THURSDAY 10-3-19
AMRAP in 20:00
15 Push Jerks (95,65)
15 Box Jumps (24,20)
15 Back Extensions 

FRIDAY 10-4-19
Strength WOD: Deadlift 
then:
Partner WOD:
3 Rounds for time:
200 meter Run/Plank
Plank/200 meter Run
10 Synchro Bar Facing Burpees 

SATURDAY 10-5-19
Open Gym from 8-10 am
Posted in Workout of the Day

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