Category: Uncategorized

Thursday’s WOD:

Skill: Lateral Stick Jumps

WOD:
3 Rounds For Time:
25 Lateral Bar Jumps (L+R=1)
10 Deadlifts 275/185#
10 Chest Slap Push Ups

E-WOD:
Rest Day

Wednesday’s WOD:

Strength:
Squat Clean and Jerk
1-1-1-1-1-1-1

WOD:
7 Rounds For Time:
20 Superman/Superwoman
40 Double Unders

E-WOD:
Run:
10 Mins of tabata sprints. 20/10.

Bike:
10 Mins of tabata max effort ride. 30/10.

Swim:
10 Mins of tabata swim. 20/10.

Tuesday’s WOD:

Strength:
Find 1RM Snatch in 15 Mins

WOD:
4 Rounds For Time
15 Plate ground to OH 45/35#
12 Pull Ups
200m Run With Plate 45/35#

E-WOD:
Run:
3 x 200m Run. Rest 1 Min. 400m Run. Rest 1 Min. 800m Run. Rest 1 Min

Bike:
3 x 800m Ride. 1200m Ride. Rest 1 Min. 1600m Ride. Rest 1 Min.

Swim:
3 x 50m Swim. Rest 1 Min. 100m Swim. Rest 1 Min. 200m Swim. Rest 1 Min.

Monday’s WOD:

Skill: Hollow Rocks

WOD:
For Time:
100 Burpees
*Every minute on the minute do 1 deadlift @80% 1 RM

E-WOD:
Rest Day

Sunday’s WOD:

Skill:
Run 10x50m sprints. Rest :30 in between.

WOD:
5 Rounds
For Time:
10 Back Squats @60% 1RM
20 Lateral Bar Jumps
15 Toes To Bar

E-WOD
Run: 5k For Time

Bike: 10k For Time

Swim: 800m For Time

Saturday’s WOD:

Strength:
Thrusters
5-4-3-2-1-1-1

WOD:
15 Min AMRAP
4 Plate Get Ups 45/25#
15 Double Unders

Friday’s WOD:

Skill:
Press Progression

WOD:
For load:
Strict Press:
5-5-5-5-5

Push Press:
3-3-3-3-3

Push Jerk:
1-1-1-1-1

Combine your max lifts for each movement for your total score.

E-WOD:
Rest Day

Thursday’s WOD:

Skill:
Snatches

WOD:
“Isabel”
For time:
30 Snatches

Mark your calendars! We have marked October 27th at 0930 as our Barbells For Boobs fundraising date! We will combine the Saturday classes and have no limit on participation that day! You may visit the link between now and then to make a donation, buy a t-shirt, and find other ways to contribute to the cause! https://support.barbellsforboobs.org/group-fundraising/BecomeCrossFit/

Wednesday’s WOD:

Strength:
Deadlift
5-5-5-5-5

WOD:
4 Consecutive Tabatas: For max reps perform 8 Rounds of 20 seconds of work and 10 seconds of rest for the following exercises:
Wallball 20/14#
Pull Ups

Tuesday’s WOD:

Skill: Front Squats

WOD:
For Time:
400m Run
9 Front Squats @ 60%1RM
11 Ring Dips
800m Run
9 Front Squats @ 60%1RM
11 Ring Dips
400m Run
9 Front Squats @ 60%1RM
11 Ring Dips

E-WOD:
Rest Day