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

10:13

 

Strength

Shoulder Press
1×6 light
1×4 moderate
4×2 heavy

WOD

4 rds for time
10 ring dips
15 box jumps
30 DU

 

 

10:11

 

Strength

Front Squat

1×6

1×4

4×2

WOD

12 Min AMRAP

200m Run

10 GHD Sit ups

5 Push Press (Heavy)

10:10

 

WOD

“CFS Test”

Bring grips if you like to wear them

10:9

 

Strength

Front Squat

1×10 Light
2×5 Moderate
3×8 Heavy

WOD

for time

1000m Row

50 Push Ups

50 T2B

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