10:30

 

Strength

Back Squats:
1×6 Lights
2×3 Moderate
3×1 Heavy

WOD

5 rounds
50m farmers walk
5 Squat snatch

Cash-out: 50 DU

10:29

10:29:14

 

Strength

Cleans
1×5 Light
2×4 Moderate
3×3 Heavy

WOD

9 min EMOM:
10 dead lifts
10 push ups

10:28

 

Skill

Kipping

WOD

10 min AMRAP
1 rope climb
4 atlas stone
16 lunges

10:27

Strength

Push Press:
1×5 Light
2×3 Moderate
3×1 Heavy

WOD

5 rds for time:
200m run
1 conan
10 GHD

10:26

 

Strength

WOD
“Death by Cleans”

1 min rest

“Death by C2B”

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

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