Thursday 11/1/18

Strength
EMOM x 10 mins
Even: 2 TGU
Odd: 20 KB russian twist

WOD
"CrossFit Poker"
Hearts - DB curls
Spades - Bench press
Clubs - superman
Diamonds - hollow rocks
Joker - 50 mtn climbers

Wednesday 10/31/18

Halloween Fun!

Strength
"Spooky Sprint" with partner
60 cal Row (30 each)
50 pull ups (25 each)
40 burpees (20 each)

WOD
"Pumpkins and Broomsticks"
18 min AMRAP
15 medball cleans
12 jumping medball squats
9 medball thrusters
and
15 hang power snatches
12 hang power cleans
9 push press

Tuesday 10/30/18

WOD
"CrossFit Total"
Max strict press, back squat, deadlift

***RECORD these maxes.  After today, when asked what your max is on these 3 lifts, there is NO excuse if you do not know them. Get yourself into the gym. We want to a full board.****

Monday 10/29/18

Strength
"Isabel"
30 Snatch for time (135/95)

WOD
"The Ghost"
5 Rounds
1 min max cal Row
1 min max burpees
1 min max DU's
1 min Rest

Saturday 10/27/18

Barbells for Boobs event

Help us raise money and awareness for Breast Cancer. Our goal is $1000
Costumes strongly encouraged. Come WOD, bring a ghoulish treat and hang out after!

Friday 10/26/18

WOD
"Bad Medicine"
3 Rounds for Time
400m Run with medball (20/14)
25 wallballs
25 medball cleans
25 OHS with medball
*5 Burpees every time the ball drops

Thursday 10/25/18

WOD
"Firestone"
20min EMOM
Min 1 - 8/6 cal Bike
Min 2 - 1 Rope Climb
Min 3- 15 weighted sit ups
Min 4 - 12/10 cal Row
Min 5 - 2 tire flips

Stamina
ROMWOD