Halloween WOD! Dress up in your costume! Top 3 costumes (as decided by the coaching staff) will win prizes! 3x5 Back Squat (+5lbs to last week's total if possible) 5x5 Front Squat @ 60% of 1RM then 3RFT 500m row 12 burpees 21 box jumps (24"/20")
Rest day
15 minutes to find heavy power snatch then 200m Run 1 Round of Badger: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats 400m Run 2 Rounds of Mary: 5 Handstand Push-ups 10 Pistols 15 Pull-ups 600m Run 3 Rounds of Cindy: 5 Pull-ups 10 Push-ups 15 Air Squats 800m Run *40 minute [...]
Back Squat 3x5 (+5lbs from Monday) Shoulder press 3x5 (65-75% of 1RM) then CrossFit Open 13.4 MEN - includes Masters Men up to 54 years old Complete as many reps as possible in 7 minutes following the rep scheme below: 135 pound Clean and jerk, 3 reps 3 Toes-to-bar 135 pound Clean and jerk, [...]
Dip holds 8X20 seconds on, 10 seconds rest then Metcon With a running clock: @0:00 Run 400 meters 40 burpees @6:00 40 wallballs, 20/14 30 box jumps, 24/20 20 handstand push ups @11:00 5 muscle ups 10 pistols 15 toes to bar @15:00 60 double unders 30 box step ups (35/25) kb If [...]
Every 2 minutes complete 3 hang cleans at 60-70% of 1RM then 10 minute AMRAP 15 Wall balls (20/14) 15 Kettlebell swings (53/35) then 10 minute AMRAP 12 T2B 12 thrusters (95/65)
METCON: AMRAP 4: 21-15-9 Power snatch (75/55) Burpees Rest 4:00 AMRAP 4: 15-12-9 Power snatch (95/65) Burpees over bar Rest 4:00 AMRAP 4: 12-9-6 Power snatch (115/80) Burpee box jumps (24"/20") * For score: Add 1 second for each rep not completed within time cap then 1x50 good mornings 1x50 hollow rocks
Back Squat 3x5 (+5lbs from last week) then "Heartbreak Kid" 3RFT: 10 front squats (135/95) 20 pull-ups 50 double-unders * Front squats are taken from the floor and not the rack * Rx+: 185/135 and chest to bar pull-ups
Rest day.
Clean & Jerk for load: #1: 2 reps @ 60% #2: 2 reps @ 70% #3: 2 reps @ 75% #4: 1 rep @ 80% #5: 1 rep @ 80% #6: 1 rep @ 80% then PARTNER WOD 1 person working at a time, divided up (movements, order, distance, etc.) anyway 1200m run [...]