Goat Day (last one)

On the Minute for 20:
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats.
Choose two “Goats” to work on today. Coaches will have great suggestions in class


9 thoughts on “Goat Day (last one)”

  1. 50 Cal Assault Bike

    Squat Clean
    135,145,155,165,175,185,195,205,215, 225 (failed – got in my head, old PR)

    50 Cal Assault Bike

  2. Worked on T2B/kipping and effing Double Unders.
    Shane, thanks for the tips (and patience)

  3. Went into the 900 rep trenches with the A -train and nick from “the Simpsons”


    Snatches (65#)
    Calories on rower


    50 rep bench press cash out (135#)-15-10-10-8-7 little breaks between sets

  4. Ruck WOD
    5 ruck get ups
    1 min OH hold, then with ruck
    25, 20, 15, 10, 5
    Push ups
    Box step ups
    Chest press
    Mountain climbers
    Finished with
    5 ruck get ups
    1 min OH hold
    Thanks BJ, Tara and Dan

  5. Christie Neate

    Goat Day
    Snatch complex building up to 75#
    Alternate was a mix, bar hopes which turned into DU practice, and then abmat sit-ups when my knee started acting up.

    Really liking these Thursday Goat Day.
    Thanks for the class & pointers Shane!

  6. On the Minute for 20 min:
    Odd Minutes: “Goat” #1 – 45 sec Assault Bike (15/15/12/12/10’s)

    Even Minutes: “Goat” #2 – T2B (15/15/15/12/10/10/8’s)

    Been a while since I actually “worked on” something… good times.

  7. Janet and I tackled this at the 7am Open Gym..

    With ruck
    Overhead hold 3 minutes
    Upright row x 30
    Overhead hold 2 minutes
    Upright row x 10
    Overhead hold 1 minute
    Upright row x 5
    (Did OH holds one minute at a time)

    Bear hug ruck
    30 alternating lunges
    30 squats
    20 alternating lunges
    20 squats
    10 alternating lunges
    10 squats
    (Grinded out)

    Ruck on back
    3 minute plank
    20 burpees
    2 minute plank
    10 burpees
    1 minute plank
    5 burpees
    (Planks were in 30 second sets)

    50 flutterkicks
    2 minute hollow hold (ruck overhead)
    50 flutterkicks
    1 minute hollow hold (ruck overhead)

    30# ruck 50ish minutes

  8. 1:1 with Kevin

    Cross Symmetry
    Body Tempering

    3 Rounds:
    50 Flutterkicks
    25 Abmat Situps
    30 sec L-Sit

    EMOM 6min
    5 Pullups

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