10:24

 

WOD

Surprise team WOD at 830am ONLY

HALLOWEEN PARTY/WOD TONIGHT!  MEET AT THE GYM TONIGHT AT 7PM IN COSTUME.  BRING A DISH TO SHARE WITH EVERYONE.  I WILL PROVIDE ALCOHOL.  SEE YOU TONIGHT!

10:23

 

Strength

Over Head Squat
1×6 Lights
1×5 Moderate
3×4 Heavy

WOD

21-15-9
KB swings
Front squat
Pull-ups

10:22

 

Strength

Cleans

1×5 Lights
1×4 Moderate
3×3 Heavy

WOD

5rds for time

5 Burpees
10 SDHP
15 abmat
20 DUs
-Cash out: 800m run/row-

10:21

 

Strength

Lunges
1×10 Moderate
4×12 Heavy

WOD

6 min AMRAP
10 ring push-ups
10 OHS

2 min rest

6 min AMRAP
10 GHD
10 push press

Same weight for OHS and push press

10:20

 

Strength

Strict Press
1×6 Light
1×5 Moderate
3×6 Heavy

WOD

10-9-8-7-6-5-4-3-2-1

T2B

1-2-3-4-5-6-7-8-9-1o

Pistols

b4b

 

Great work to everyone who competed in the charity event Sunday morning!

Just a heads up! We will be having our CFS Halloween Party/WOD this Saturday night at 7pm.  Bring a friend, it is a partner WOD with prizes.  COSTUME ARE REQUIRED.

Strength

Front Squats
1×6 warm up
1×5 moderate
3×6 Heavy

WOD

4 Rounds

500m row
16 sledgehammers
4 wall walks

Don’t forget that next Saturday we will be having our Halloween Party/WOD at the gym at 7pm.  It was Friday, we moved it to Saturday.  Bring a dish to share!  A costume is a MUST.  Bring a friend cause it will be a partner WOD.

ALSO, tonight is our ladies night “Mascara and Muscles” at BarTaco in West Hartford!  We want to see all you sexy ladies dressed to impress! See you tonight at 6:30!

TOMORROW a bunch of us are are doing the Barbell for Boobs Charity event at Bionic CrossFit.  Come cheer us on for a great cause!

WOD

4 RDS
1 min burpee box over
1 min WB
1 min KB
1 min abmat
1 min rest

Cash out 200 DU

10:16

 

Strength

back squats
1×6 light
1×4 moderate
4×2 heavy

WOD

12 minute AMRAP:
3 Snatches (moderate/heavy)
6 HSPU
36 Lunges

10:15

Strength

push press
1×6 light
2×4 moderate
3×3 heavy

WOD
4 rounds
400m run
11 TGU

10:14

 

Strength

clean pulls
1×6 light
1x4moderate
3×3 heavy

WOD

The Chief

Max rounds in 3 minutes of:
3 Power cleans
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

Archives
CrossFit Terminology

AMRAP - As Many Rounds/Reps as Possible

BW - Body Weight

C2B - Chest to Bar

K2E - Knees to Elbows

KB - Kettlebell

DB - Dumbbell

EMOTM - Every Minute on the Minute

GHD - Glute Ham Developer

HSPU - Handstand Pushups

OHS - Overhead Squat

SDHP - Sumo Deadlift High Pull

WOD- Workout of the Day