Oct 14 – 20, 2019

Oct 14

Thanksgiving. No classes.

Oct 15

4 Rounds

9 Burpee Box Jump Overs (24″/20″)

15 Dumbbell Goblet Squats (50#/35#)

Rest 2 min

3 Rounds

15 Burpees

100′ Farmer’s Carry (50’s/35’s)

Oct 16

Strict Press

5×5

**Ramp 1st 3 sets, last 2 sets @ about 75-80% of max

EMOM 16 (1 min on, 1 min off)

125/100m Row

Double Unders for remainder of minute

Oct 17

Tempo Back Squat (3:3:x:3)

Ramp triples in 10 min

15m NFT

4 Single Leg Plank Holds (2 per side – 10-20 seconds)

6 Side Front Rack Step Ups

6 Strict T2B

8 Side Bridge (foot on bench)

Oct 18

AMRAP 18

9 Sumo Deadlift High Pulls (95#/65#)

12 Chest to Bar Pullups

600m Run

Oct 19

Open 20.2

Oct 20

In 12 min:

3×10-12

BB Rollouts

DB Row (AHAP)

Partner WOD

AMRAP 3

Max Cal Row

AMRAP 3

Max DB Snatch (50#/35#)

AMRAP 3

Max Double Unders

**Complete AMRAP’s w/ no rest

Oct 9 – Oct 14, 2018

Tues Oct 9

Crossfit Total

Back Squat

Shoulder Press

Deadlift

Wed Oct 10

21-18-15-12-9-6-3

Pullup

Pushup

Situp

Thurs Oct 11

Turkish Getup

In 10 min work up to heavy double on each side

Partner Rowing Kelly

5 RFT

400m Row

30 Box Jumps (24″/20″)

30 Wall Balls (20#/14#)

**Alt movements

Fri Oct 12

Split Squats

4×8 – Straight Sets

Every 2 min for 16 min:

Snatch Grip Deadlift / Hang Power Snatch / Hang Squat Snatch / Full Squat Snatch

Ramp to heavy

Sat Oct 13

1 Max set of HSPU then 5 sets at 60%

4 Rounds For Time

20 Double Unders

7 Chest 2 Bar Pull Up

20 Air Squats

7 Dragonfly

Sun Oct 14

AMRAP 20

30/20 Cal Row

10 Clean 155/105

20 Over The Bar Burpee