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WOD & BLOG

  • 31OCT
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    Main – CrossFit

    Partner Warm Up (No Measure)

    400 m row

    2 rounds:

    :20 sec hollow/ arches on the bar

    20 partner wall-balls

    partner wheelbarrow carry (1-way each)

    Deadlift (Percentages are based off 90% of 1RM)

    Metcon (Time)

    2 rounds for time:

    10 OH Squats 95/65

    31 Box Jumps 24/20

    14 KB swings 70/53

    10 Clusters 95/65

    31 Wall balls 20/14

    14′ Rope climb (Sub 10 ring rows)

    10 Ring dips

    31 ft handstand walk (Sub/ 4 Wall Walks)

    14 T2B

    Core Circuit

    Tabata

    L-sits

  • 30OCT
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    Main – CrossFit

    Warmup 5 (No Measure)

    400m Run

    3 Rounds

    10 Ring Rows

    10 Air Squats

    10 Situps

    10 Pushups

    EMOM

    Gymnastic skill EMOM

    10 Min

    Min 1: 30 sec handstand hold (if you can do free standing handstands, do so, if not use the wall.

    Min 2: 1-4 muscle ups

    1-Mile Run (Time)

    Max Effort 1-Mile Run

    Annie (Time)

    50-40-30-20-10
    Double-unders
    Sit-ups

    Sled pull (3 sets of 4 pulls)

  • 29OCT
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    Main – CrossFit

    Group warmup 1 (No Measure)

    Jump rope 150 x

    Arm/leg circles and swings

    Med ball squat tosses

    Med ball sit up passes

    7 Burpees over partner

    Mobility: Stretch hip flexors, Couch stretch, foam roll glutes

    Shoulder Press (Percentages are based off of 90% of 1RM)

    Metcon (Time)

    5 rounds for time:

    8 power snatches 115/75

    10 pistols

    12 burpees

    Run 200m

    Rx+

    power snatches 135/95

    Weighted pistols 35/18

    Core Circuit

    3 rounds:

    14 hip

    14 Superman circles

  • 28OCT
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    Main – CrossFit

    Warmup 5 (No Measure)

    400m Run

    3 Rounds

    10 Ring Rows

    10 Air Squats

    10 Situps

    10 Pushups

    EMOM

    EMOM 12 min

    Min 1: 6 strict T2B

    Min 2: 100m farmers carry 53/35

    Min 3: 16 Front rack lunges 115/75

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 8

    6 Hang Squat Cleans 175/115

    9 Burpee over Bar

    12 C2B

    Rest 4 min then…

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 8

    40 Double Unders

    20 Wall balls 20/14