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Friday, October 6, 2017
171006: “Hot Potato” 400 Meter Run, 50 Wallballs (20/14) 400 Meter Run, 35 Deadlifts (135/95) 400 Meter Run, 20 Burpee Box Jump Overs (24/20) 400 Meter Run, 35 Deadlifts (135/95) 400 Meter Run, 50...
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Saturday, October 7, 2017
171007: “31 Heroes” Teams of 2, AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) Continuous 800 m run with weight (45/35) NOTE: Like the warriors of our armed services, this WOD is...
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Sunday, October 8, 2017
171008: Split Jerk Strict Press – 3×3 Jerk Balance – 3×3 Split Jerk – Heavy Single –then– “Nine Lives” AMRAP 9 6 Strict Pull-Ups 9 Front Squats (135/95)
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Monday, October 9, 2017
171009: “All Fours” AMRAP 4 400 Meter Run 27/20 Calorie Bike/Row Max Power Snatches (75/55) rest 4 minutes AMRAP 4 400 Meter Run 21/15 Calorie Bike/Row Max Power Snatches (95/65) rest 4 minutes AMRAP...
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Tuesday, October 10, 2017
171010: 3×8 Good Morning superset with 3×8 Single leg RDL with KB -then- AMRAP 15: 60 Double Unders 30 Reverse Lunge 55/35 (KB) 15 Deadlifts (225/155) — 630 Skills: CrossFit Combatives…Striking...
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Wednesday, October 11, 2017
171011: “Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds –then– CORE — 630 Yoga with Bee
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Thursday, October 12, 2017
171012: “Village People” AMRAP 5 50/35 Calorie Row AMRAP Macho Man (135/95) rest 5:00 AMRAP 5 35/25 Calorie Row AMRAP Macho Man (155/105) rest 5:00 AMRAP 5 20/15 Calorie Row AMRAP Macho Man (185/135)...
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Friday, October 13, 2017
171013: Bench Press 10 x 2 Reps, Across –then– “Let It Out” 4 Rounds 20 Alternating Dumbbell Snatches (75/55) 20 Over The Box Jumps (24/20) –then- Optional Finisher 3 Rounds: 10 Close Grip Dumbbell...
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Saturday, October 14, 2017
171014: “Always Remembered” Teams of 2: Buy-In: 2001 Meter Row 4 rounds: 9 Rope Climbs 11 Bear Complexes (135/95) Cash-Out: 2977 Meter Row
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Sunday, October 15, 2017
171015: EMOM 10: 0:00 – 5:00: 3 Pausing Snatch Grip Deadlifts 5:00 – 10:00: 3 Snatch High Pulls -rest 5 minutes- 10 Minutes: Build to Heavy Power Snatch –then– “Head to Toe” AMRAP 8 10 Toes to Bar 10...
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Monday, October 16, 2017
171016: “Emily” 10 Rounds: 30 Double Unders 15 Pull Ups 30 Squats 100 Meter Sprint Rest 2 Minutes –then- CORE
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Tuesday, October 17, 2017
171017: 5 rounds for time of: 400 meter run 15 Floor Press 135/95 10 Hang power clean 135/95 NOTE: Time cap is 25 minutes. –then– Optional Finisher: DB Bent over Row 3×10 ATYT 3x — 630 Skills: Squat...
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Wednesday, October 18, 2017
171018: In 10 minutes warm up to a heavy single Deadlift –then– “Frank the Tank” AMRAP 5: 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5:00 AMRAP 5: 35 Wall Ball Buy-In 9...
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Thursday, October 19, 2017
171019: 5 3:00 AMRAPS rest 2:00 after each rd 25 Russian KBS (Heavy) 15 TTB Complete max *manmakers after each set NOTE: *Manmaker = push up, row R, push up, row L, cluster; 35/25 or heavier DBs for...
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Friday, October 20, 2017
171020: “Blake” 4 Rounds: 100′ Overhead Walking Lunge (45/25) 30 Box Jumps (24/20) 20 Wall Balls (20/14) 10 Handstand Push Ups –then– CORE
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Saturday, October 21, 2017
171021: “Mi Gente” With a Partner: 5 Rope Climbs 75 Thrusters (75/55) 50 Dips 5 Rope Climbs 50 Overhead Squats (75/55) 75 Sit Ups 5 Rope Climbs
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Sunday, October 22, 2017
171022: “Hard Labor” Teams of 3: AMRAP 25: 150/100 Calorie Bike 100 Power Cleans (135/95) 150/100 Calorie Bike 80 Push Jerks (135/95) 150/100 Calorie Bike 60 Front Squats (135/95) 150/100 Calorie Bike...
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Monday, October 23, 2017
171023: E2:30 4 x 3 squat clean, up to workout weight 30 double-unders after each set –then– 10 rounds for time of: 1 squat clean, 70% of your max clean (max of 225/155) 5 tall box jumps, 4-8″ taller...
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Tuesday, October 24, 2017
171024: 4×8 Bench Press superset with 4×10 Bent over Row –then- AMRAP 12: 10 dips 12 barbell thrusters (9/65) — 630 Skills: Deadlift night…then “Deadlift + Situp Ladder”: Start with 2 Deadlifts and 4...
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Wednesday, October 25, 2017
171025: Skill: Rope climb skill work. If you have Rope climbs, use this as an opportunity to practice another skill….like muscle ups or butterfly pull ups –then- “Knotted Up” AMRAP 15: 200 Meter Run 2...
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