Month: October 2018

Wednesday, 10/31/18

Halloween WOD

“Don’t Drop the Pumpkin”
2 Rounds:
10m Walking Lunge
31 Box Jump Overs (24/20)
10m Walking Lunge
31 Ab Mat Sit Ups
10m Walking Lunge
31 Wall Balls
*(20#/14#)

Tuesday, 10/30/18

Strength

3×5 Overhead Squats @50%-60%
*3 second pause in the bottom

WOD

3 Rounds:
600m Run
20 Burpee Pull Ups

Monday, 10/29/18

WOD

“Grace”
For Time:
30 Clean and Jerks (135#/95#)

Friday, 10/26/18

WOD

For Time:
100 Calorie Row
100 Thrusters (75#/55#)

Thursday, 10/25/18

WOD

Crossfit.com 9/8/18
With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.

Wednesday, 10/24/18

Partner WOD

10 Alternating Rounds:
20/16 Calorie Bike
50’ Handstand Walk or 3 Wall Walks

Tuesday, 10/23/18

Strength

3×5 Back Squats @50%-60%
*3 second hold in the bottom

WOD

7 Minute AMRAP:
Bar Facing Burpees
*EMOM 10 Alternating Front Rack Lunges (95#/65#)

Monday, 10/22/18

WOD

For Time:
600m Run
30 Pull Ups
30 Kettlebell Swings (53#/35#)
400m Run
20 Pull Ups
20 Kettlebell Swings (53#/35#)
200m Run
10 Pull Ups
10 Kettlebell Swings (53#/35#)

Core Strength

Every 2 Minutes for 4 Sets:
10 Second Hollow Body Hold+10 V Ups+10 Second Hollow Body Hold

Friday, 10/19/18

WOD

“Karen meets Isabel”
3 Rounds:
50 Wall Balls (20#/14#)
10 Power Snatch (135#/95#)

Thursday, 10/18/18

WOD

4 Rounds:
1 Minute Calorie Bike
1 Minute GHD Sit Ups
1 Minute Dual Dumbbell Hang Clean and Jerks (35/20)
1 Minute Rest