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GOAT Day

This is the first iteration of GOAT day that we will be implementing every Thursday for the next 5 weeks. "GOAT" is an old CrossFit term that relates to a movement that you struggle with a lot. What that means is, for 20 minutes, you get to work on things you know you're not good at, because that's what improves abilities and skill. SO, pick two movements that either you are terrible at OR, that you hate, and let's have some fun with them.

Open - Performance - Fitness

GOAT Day (AMRAP - Reps)

On the Minute x 20
Odd: Movement 1
Even: Movement 2

Practice Option 1:
On the Minute x 20:
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:
On the Minute x 20:
Odd Minutes: 1-2 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:
On the Minute x 20:
Odd Minutes: 5 Power Snatches (40%)
Even Minutes: 1 Rope Climb

Cardio Option 1:
On the Minute x 20:
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

Cardio Option 2:
On the Minute x 20:
Odd Minutes: 12 Calorie Row
Even Minutes: 12 Burpees

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, October 10, 2019

Male Clients

1

Eric
Standage

5:30 PM CrossFit

390 Reps

131 cal bike + 259 situps

2

Private

9:00AM to 12:30PM Open Gy...

5 Reps

3

Charles
King

8:00 AM CrossFit

1 Reps

Muscle Up / Double Unders

3

Dan
Meyer

5:30 PM CrossFit

1 Reps

Double Unders, HSPU

4

Josh
Randall

5:30 PM CrossFit

0 Reps

DUs/bike

5

Eric
Levy

5:30 PM CrossFit

20 Reps

dubs, hand stand holds (30secs)

6

Travis
Fagerness

5:00 AM CrossFit

8 Reps

kip swing, double under

7

Bill
Olson

6:30 PM Crossfit

0 Reps

row ab sit ups DU

7

Christopher
Harriman

4:30 PM CrossFit

0 Reps

double unders and 50lb sand bag runs

7

David
Smith

4:30 PM CrossFit

0 Reps

Handstand walk work; Ring dips

7

Jaidan
Curfman-Levy

5:30 PM CrossFit

0 Reps

45 sec @ Moderate Bike, 100m Run

7

Kyle
Craver

5:00 AM CrossFit

0 Reps

ring MU practice, dbl unders

Female Clients

1

Kariann
Stark

3:30 PM Crossfit

9999 Reps

du, 55# snatch

2

Heather
Shepherd

3:30 PM Crossfit

2132 Reps

2008m row, 125 abmat situps

3

Zoe
Shepherd

3:30 PM Crossfit

75 Reps

Rope climb practice and Ski

4

Amanda
Funke

3:30 PM Crossfit

0 Reps

bike, work on pullups with band and practice kipping

4

Fatemma
Soto-Herrera

5:30 PM CrossFit

0 Reps

53 doble unders; 137 sit ups

4

Keri
Enriquez

5:30 PM CrossFit

0 Reps

bike & double under practice

4

Lisa
Scott

4:30 PM CrossFit

0 Reps

Bike burpees/ski