Wednesday 11/1/17

Strength
Rowing Intervals (max calories)
1 min on/1 min off for 10 mins

WOD
15 min AMRAP
15 TTB
12 DB reverse lunges (50/35)
9 DB Clean and Jerks

Tuesday 10/31/17

                                      HAPPY HALLOWEEN

Strength
"Spooky Sprint"
Teams of 2
60 cal Row
50 pull ups
40 burpees

WOD
"Pumpkins and Broomsticks"
15 min AMRAP
400m team medball run then
15 medball cleans (20/14)
12 jumping medball front squats
9 medball front squats
AND
15 hang power snatch (95/65)
12 hang power cleans
9 push press

Monday 10/30/17

Warm up
350m Row then
2 Rounds
10 squats
5 push ups
10 good mornings
10 Cossack squats
5 burpees

WOD
"CrossFit Total"
1 RM Back Squat
1 RM Strict Press
1 RM Deadlift

Saturday 10/28//17

"Frannie"
50 DU's (100 singles)
50 abmat sit ups
21 Thrusters (95/65)
21 Pull ups
40 DU's (80 singles)
40 abmat sit ups
15 Thrusters
15 Pull ups
30 DU's (60 singles)
30 abmat sit ups
9 Thrusters
9 Pull ups

Friday 10/27/17

Warm up
Game - you don't want to be late today!

WOD
10 Rounds
2 Stone to Shoulder
2 length of the rig Farmer Carry (55/35)
2 length of the rig waiter carry
200m Row

Cool Down
Foam roll/foot smash

Thursday 10/26/17

Strength
High hang squat snatch
5x3 @ 60% increasing weight

WOD
15 min AMRAP
200m Run
20 mtn climbers
2 Rope Climbs (1 rope climb, 3 sit to stands)

Wednesday 10/25/17

Strength
Death by Muscle up/C2B/pull up/ring row

WOD
4 Rounds for Time
21 Deadlifts (135/95)
15 Box jump overs (24/20)
9 Push jerk (135/95)