Week of 10/19 – 10/25

A good quote to remember for those of us in the challenge and really for
everyone. Consistency with exercise, nutrition, stress relief and sleep pay huge dividends to overall health!

Monday 10/19

2 Rounds With a Partner
1 Min OH Med Ball Toss
200m Run
1 Min Wall Ball Toss
200m Run
1 Min Underhand Toss
200m Run

Strength Specific
Spend 18 Mins working up to a 5 Rep Max Deadlift
*Do 1 Set of ring dips between DL sets

General Fitness
18 Mins -3 Min Rounds
Min 1: 3 lengths Farmer Carry (AHASP)
Min 2: Max Reps Ring Dips or Ring Push-ups
Min 3: Rest or Optional 1 Length DB Bear Crawl


7 Rounds for Time or 15 mins
7 Barbell Power Snatches or  KB Swings
7 Box Jumps Overs or Box Jumps or Step Ups

RX:95/65#  PS & Box Jump Overs

Notes: Make Sure Pt.1 is challenging for your current ability and try to keep moving with intensity on Part 2.

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate

Tuesday 10/20

Teams of 4 -10 Min Gimme Relay with Wallballs Reps

Performance & Fitness
Complete as many rounds as possible in 30 minutes of:
5 Walking Lunges (5R/5L)
4 Renegade Man Makers
30 Second Ring Plank Hold
2 Bar Muscle-Ups > DH Pullups > Ring Rows
1 Length Sandbag Drag
400m Run, Row or Ski

Notes: Good all around base building day. Just keep moving!

Open Gym & Climbing Class @6:30-8PM

1.  Med Ball Warm-up & Yoga Flow
2. 45 Min Route Projecting
3. 8 Rounds NFT – 4  Renegade Man Makers then DB Bear Crawl 1 Length of Gym

Stretch to Cooldown

Wednesday 10/21

Dynamic & Mobility
Bear Complex Review

Bear Complex – 20 mins to Max Load

1 Round = 7 Sets of the following:
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead
1 Back Squat
1 Shoulder to Overhead (behind the neck)  

General Fitness
20min AMRAP with a Partner
P1: Pace with 200m Run
P2:  Amrap

  • 5 Sandbag Zercher Squats
  • 5 Sandbag Ground to O
  • 5 DH Pull-ups or Jumping Pull-ups


5K Row (conditioning folks)


Teams of 3 – 10 Min Ski Sprints (alternating) Ascending by Pull starting at 5.

Notes: Pick what best fits your current goals.

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate

Thursday 10/22

2 Flat Loops

Performance & Fitness
40 Min Dice Roll with a Partner
1. 100 Sloshpipe Strict Press- Pacer: 1 Lap Gimme Gimme
2. 200 Sit-ups- Pacer: 2 Sandbag Get-ups (1R, 1L)
3. 70 KB Headcutters-Pacer: 10 Calorie Ski
4. 100 Calorie Row- Pacer: 7 Plate Burpees
5. Farmer Carry the Flat Loop- Pacer: OH Carry Flat Loop
6. 60 Tire Flips- Pacer: 15 KB Swings
7. 100 Sandbag Step-ups- Pacer: 15 Slamballs
8. Player’s Choice

Notes: Loving the camaraderie and team work of the dice roll lately. Check with coaches if modifications need to be made.

6:30-8PM  Climbing/ Bouldering
1. 5 Min Med Ball Warm-up 5 min Coach Led Yoga Flow

2. Spend 40 mins working on 1-3 boulder problems that are just beyond your current ability level (aka “Project”) We will help you find a project if you don’t yet have one.

3. 5 Rounds NFT (15 mins)
1 Max Set Dragon Flags or GHD Situps
1 Ascent of Bachar Ladder or Max Weighted Pull-ups
1 Set of Max Ring Dips or SeeSaw Press

Friday 10/23

Burpee Basketball

Strength Specific
18 Mins to work up to a 5 Rep Max Back Squat
*Do 1 Set of DH Pull-ups or Ring Rows between DL sets

General Fitness
18 Mins (6 x 3 min Sets)
Min 1:  3-5 Split Squats Per Leg
Min 2: Max Consecutive DH Pull-ups
Min 3: Rest


“Mini Murph” For time 18 Min Cap.
Flat Loop Run
40 Pull-ups (kipping, jumping)
70 Push-ups
100 Air Squats
Flat Loop Run

Notes: Again pick what is best suited to your personal goals. On Mini Murph, partition the work as you see fit.. Example (4 Pull ups, 7 Push-ups, 10 Squats x 10 Rounds)  or 8/14/20 x 5 Rounds

Recovery/ Extra: 30-60+ Min Walk, Hike, Trail Run, Row, Swim, Paddle or Bike under 70% max heart rate

Saturday 10/24

$5 Community Team WOD. We’ve had some awesome folks show up and join us for our Community workout. Remember no previous Crossfit experience required – All are welcome!

Kettlebells and Core Work Today!

Sunday 10/25

Open Gym: Come down and work on some skills!

Nutrition Preparation: We are here to help! https://crossfitcapeann.com/nutritional-coaching/

Mental Restoration: Seasons are changing, get out in the woods and enjoy the local scenery.

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