WOD

10.29.17 – Sunday

101/CROSSFIT

Rest/Recovery/Skill/Make Up Day

ENDURANCE

For time:
800 m Run
100 m farmers carry (70/55)
1000 m Row
100 m farmers carry (70/55)
800 m Run
100 m farmers carry (70/55)
75 Cal AB

*100m = 5 lengths of turf

10.28.17 – Saturday

Make sure to dress in your Halloween Costume for the 9 and 10 a.m. workouts!

8 a.m. – STRENGTH

A. E2MOM x 5: 4 Turkish Getups (alternate arms) + 3 Box Jumps (ascending height)
B. 4 RnFT: 5 ring dips + 10 inverted KB Press ( 5 each arm ) + 15 pushups
C. Power Clean: 2×3 75% 2×2 80% 3×1 85%
D. Tempo Front Squats 3101: 1×4 60% 1×4 70% 2×3 80%

9 a.m. and 10 a.m. – CROSSFIT/101

“The Great Pumpkin” (Don’t Drop It!!!)
Teams of 2, AMRAP 25
40 AB Cals (Biker holds Ball)
100 OH Walking Lunge (20/14)
100 Pull-ups (partner holds WB)
100 Partner Wall ball Sit-Ups
100 Wall Balls

Notes:
-Wall ball must never hit the ground with the exception of touching overhead on the sit-ups. If Wall ball is dropped at any point partners perform 10 synchro Burpees
-Split reps evenly

10.27.17 – Friday

NEWS

Join us on Saturday, October 28 for a costume WOD during our 9 a.m. and 10 a.m. classes!

101

SKILL/STRENGTH
Back Squat Techinuqe, then…

EMOMx 8
3 Back Squat (@60-65%)

METCON
3 Rounds:
30s ON/2:00 OFF
Max 10m Prowler Sprints (90/65)
Max Burpees

CROSSFIT

SKILL/STRENGTH
EMOMx 8
3 Back Squat (@60-65%)

EMOMx9
3 Power Snatch (Wave Sets)

METCON
3 Rounds:
30s ON/2:00 OFF
Max 10m Prowler Sprints (90/65)
Max Burpees

Notes:
-For wave sets, pick 3 weights to use throughout the EMOM (roughly 60%, 65%, and 70% of 1RM Snatch), Sets 1,4,7 = 60%, Sets 2,5,8 = 65%, Sets 3,6,9 = 70%
-Metcon: perform max 10m prowler pushes in 30sec, rest 2min, then max burpees in 30sec, rest 2min before repeating for a total of six segments

10.26.17 – Thursday


NEWS

Join us on Saturday, October 28 for a costume WOD during our 9 a.m. and 10 a.m. classes! Wear a costume and work out, it’s exactly as fun as it sounds.

SKILLS CLASS

STRENGTH/SKILL
Rowing Technique…
Pick Drill

METCON
“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pull-ups

CROSSFIT

Rest/Recovery/Skill/Make Up Day

STRENGTH

Handstand Static Hold Practice
E2MOM x 5: 3 Box Jumps + 5 Strict Pullups (ascending height)
4 RnFT: KB Strict Press (50/35) + 10 ring row
Pause Front Squats: 1×4 60% 1×4 70% 2×3 80%

10.25.17 – Wednesday

101

SKILL/STRENGTH
Review metcon movements

METCON
For time:
Buy-In: 100 Double Unders
Then 3 Rounds of
10 Deadlift (275/185)
15 HSPU
20 Box Jumps (30/24)

CROSSFIT

SKILL/STRENGTH
4 Rounds:
A1. 3 Strict Press (@12X1); rest 45sec
A2. 5 Push Press (@12X1); rest 3min

METCON
For time:
Buy-In: 100 Double Unders
Then 3 Rounds of
10 Deadlift (275/185)
15 HSPU
20 Box Jumps (30/24)

 

10.24.17 – Tuesday

101

SKILL/STRENGTH
n/a

METCON
In Teams of 2, AMRAP 20
18/15 Cal Row
15 Wall Balls (20/14)
12 DB Snatch (50/35)
9 Toes to Bar

Notes: Partners alternate rounds

CROSSFIT

SKILL/STRENGTH
3 Position Snatch Deadlift 5×1.1.1 Rest 15sec/3min (2sec pause)

METCON
In Teams of 2, AMRAP 20
18/15 Cal Row
15 Wall Balls (20/14)
12 DB Snatch (50/35)
9 Toes to Bar

Notes: Partners alternate rounds

STRENGTH

Surprise Partner Challenge
Deadlift: 1×5 65% 2×4 75% 1×3+ 85%
3rnft: 5 strict pullups, 10 dips, 15 pushups
Tempo Back Squats 3101: 1×4 60% 1×4 70% 2×3 80%

10.23.17 – Monday

NEWS

Congratulations to all of the athletes who competed in the Olympic Lifting Meet on Saturday! Lots of PRs and community spirit!

101

SKILL/STRENGTH
Power Clean Technique

METCON
“The Chief”
5 Rounds of, AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
*Rest 1 minute

Notes:
Goal is for consistency across all 5 rounds

CROSSFIT

SKILL/STRENGTH
4 Rounds:
A1. 6 Back Squat (@30X1); rest 90sec
A2. 2.2.2 Weighted Pull-Up; rest 15sec/2min

METCON
“The Chief”
5 Rounds of:
AMRAP 3
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

Rest 1 minute between rounds

Notes:
-Rest 15sec between each set of 2 Weighted Pull-Ups, 6 reps total each set
-Goal is for consistency across all 5 rounds on Metcon

10.21.17 – Saturday

8 a.m. – STRENGTH

The 8 a.m. strength class has been canceled for today.

Join us at noon to cheer on your fellow CF 312 members as their compete in the 2017 Olympic Lifting Meet!

9 a.m. – 101/CROSSFIT

On a 24min clock, in teams of 2 for max reps:
From 0:00-4:00
Run 400m then do max Toes to Bar
-Rest 1 minute-
From 5:00-9:00
Run 400 meters then do max Clean & Jerks (155/105)
-Rest 1 minute-
From 10:00-14:00
Run 400 meters then do max Pull-Ups
-Rest 1 minute-
From 15:00-19:00
Run 400 meters then do max Front Squats (155/105)
-Rest 1 minute-
From 20:00-24:00
Run 400m then do max Burpee Over Bar (lateral)

10 a.m. – CROSSFIT

For time:
100 Burpees
75 DB thrusters (50/35)
50 CTB Pull-Ups
25 Box Jumps (36/30)

Notes:
-As prescribed substitute for DB Thrusters = Barbell Thrusters (95/65)

10.20.17 – Friday

NEWS

Due to the Olympic Lifting Meet this Saturday, 8 a.m. strength class on Saturday morning is canceled.

9 a.m. and 10 a.m. Saturday classes will run as regularly scheduled.

101

SKILL/STRENGTH
Double Under Skill

METCON
For max reps:
3min Max Cal Row
2min Max Box Jumps (24/20)
1min Max Burpees

-Rest 10min-

Buy-out: Max Dubs in 3min

CROSSFIT

SKILL/STRENGTH
EMOMx12
M1: 5 TnG Power Clean
M2: 5-8 T2B

METCON
For max reps:
3min Max Cal Row
2min Max Box Jumps (24/20)
1min Max Burpees

-Rest at least 10min-

Buy-out: Max Dubs in 3min

Notes:
-Score total reps during row+box jumps+burpees; no rest between each
-Post double unders to blog