October 2017

October 2017

Heavy squat clean

WARM UP: 1 Shuttle Run 3 rounds 5 Baby Squats (not rushed) 5 Ring Rows 5 Burpees 20 reps of each Monster Walk SKILL: Every 3:00 for 12:00 3 Squat Clean and Jerk @ 75-80% of 1RM WOD: “Heartbreak Child” 3RFT 10 Front Squats 20 C2B Pull-ups 10 Burpees

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CrossFit Baseline

WARM UP: 200m Run Plyos SKILL: CrossFit Baseline 500m Row 40 Air squats 30 Sit ups 20 Push-ups 10 Pull-ups WOD: 8 Min AMRAP 15 STO ( 95/65 ) 15 Box jumps ( 24/20 )

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Thrusters for Days

WARM UPP: 2x :30sec Squat hold Airsquats Lunge to instep R Lunge to instep L Push ups Handstand hold Bar Hang SKILL: 8 Min EMOM Odd: 4-8 HSPU Even: 6-10 TTB WOD: For Time: ” X ” Thrusters 15 @135/95 12 @155/105 9 @165/115 6 @175/120 3 @185/125      

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Sunday Funday

WARM UP: Plyos SKILL: Set up for WOD WOD: Teams of Two 30 Cleans (135/95) 200m Run 30 Bench press 200m Run 30 Squats 200m Run 30 Push press 200m Run 30 Deadlifts 200m Run 30 Plate sit ups (45/25)

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Grab your BFF

WARM UP: 200m Partner Run w/red band 10 Partner Push ups 10 Synchronized air squats CTC Partner Carry (each) 20 (total) Partner weighted squats 20 (total)Partner weighted sit ups with WB :30 partner stretch (per person) SKILL: Teams of 2: 10 Rounds of DT & Max WBS DT: (Alt rds, each person will complete 5

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100 Thrusters!!

WARM UP: PVC: 10 Pass thru 10 Fig 8 10 GM 5 PVC FSQ 5 PVC Push press 10 PVC Thrusters 10 PVC OHS SKILL: Alternating 8 Min EMOM Odd: 2-3 Snatches (70-75% or 175/115) Even: 6 Burpees WOD: 100 Thrusters for time (75/55)

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October 2017 Athlete of the Month

Congratulations to William Snowden for being named October 2017 Athlete of the Month!  Will started CrossFit just 11 months ago after a year of traveling with this wife.  He noticed he couldn’t do things as well as he would like, and didn’t like how he looked or felt.  He had always been active, and knew it was time

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Beach body day

WARM UP: 2 Rounds 1:00 Jump rope 150m Row 10 Ring rows 10 Hollow/arch 5 Seal rocks :30 Pec stretch SKILL: ME Pull up test Rest 2:00 Tabata 8 Rounds of DU 8 Rounds of sit ups WOD: 5 Rounds not for time 300m Row 10 Bench press (70% or 175/105)  

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Happy Hump Day

WARM UP: 2 rounds: Shuttle Run 10 Lunges 5 Inchworms 5 Burpees 3 Wall walks 3 Downward dog stretch to cobra SKILL: Handstand Practice WOD: For Time: 800m Run —————– 10-8-6 Power cleans (205/135) Bar facing burpees —————– 800m Run  

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CrossFit Total day #2

WARM UP: 200m Run 10 Lunge to instep 10 Wall Squats 5 Burpees 10 Lunges 10 Side Lunges SKILL: CrossFit Total: (12 Mins per station/36:00 total) 1 RM Shoulder Press 1 RM Back Squat 1 RM Deadlift WOD: 25 Min AMRAP 21 Goblet Squats (24/16kg) 15 Burpees 10 KB S2O 400m Run

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