CrossFit - Mon, Oct 17Front Squat (4x3 85%)Metcon (Time)<p>partner wod 4x each</p><p>1 work, 1 rest</p><p>20/16 cal row</p><p>20 Wall Balls 20/14#</p>

CrossFit - Sun, Oct 16Finding the Light (Time)3 Rounds for Time20 DB Thrusters 35/2020 Double Unders20 Burpee Box Jump 24/20"20 Pull Ups

CrossFit - Sat, Oct 15Hang Power Clean (4x5 70-75%)Metcon (AMRAP - Rounds)16 Min EMOM1.  100 M Run (rx+ 200 M )2.  50 Ft Bear Crawl3.  [...]

CrossFit - Fri, Oct 14Partner Wod (Weight)15 min Amrap200 M Row/Runparter does thrusters - choose weightscore = total weight # of thrusters times weight = score5 [...]

CrossFit - Thu, Oct 13Accessory Work<p>10 Supermans</p><p>10 Bird Dogs</p><p>10 Deadbug</p><p>10-15 Back Ext</p><p>10-15 GHD Sit Ups</p><p>2xs</p><p>8 Inverted KB Press</p><p>8 Banded full can</p><p>8 KB Windmills</p>8 min Amrap [...]

CrossFit - Wed, Oct 12Warm-up<p>Deadlift to 30% Above Diane working weight - 295/200</p>Diane (Time)21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsChest-To-Bar Pull-ups (3x Max [...]

CrossFit - Tue, Oct 113 RFT (Time)<p>3 RFT</p><p>Row Cal 20/16</p><p>20 Wall Balls 20/14</p><p>20 Hang Power Cleans 75/55 (rx+ 115/75)</p><p>20 Flying Step Ups 24/20" Switch feet [...]

CrossFit - Mon, Oct 10Overhead Squat (3x3 80%)<p>80%</p>15 min EMOM (Weight)<p>2 Snatch Pull</p><p>2 Hang Power Snatch</p><p>2 Snatch Balance</p><p>1 Full Snatch</p>Snatch (4x5 Full Snatch 70-75%)<p>Full Snatch [...]

CrossFit - Sun, Oct 9Shoulder Press (4x6 60%)<p>60%</p>Metcon (Time)<p>For Time</p><p>10-9-8-7-6-5-4-3-2-1</p><p>Push Jerks 95/65 (rx+ 135/95)</p><p>Bar Facing Burpees</p><p>3 minute Rest</p>Part 2 (Time)<p>For Time</p><p>1-2-3-4-5-6-7-8-9-10</p><p>Push Jerks</p><p>Bar Facing Burpees</p><p> </p>

CrossFit - Sat, Oct 8Domestic Violence Survivor Wod (Time)<p>7 RFT</p><p>200 M Run</p><p>4 Man Makers 30/20 (rx+ 50/35)</p><p>9 Pull Ups</p><p>12 DB Thrusters</p><p>21 Sit Ups</p><p>24 Double Unders</p><p>48 [...]