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 [...]
CrossFit - Fri, Oct 7Partner Wod (Time)<p>For Time</p><p>300/250 Cal Row/Bike/ski</p><p>100 KB Swings 35/26 (rx+ 53/35)</p><p>300 Walking Lunges</p><p>100 KB SDLHP</p><p>30 Wall Balls 20/14</p><p>100 KB Snatch</p><p>*Break up [...]
CrossFit - Thu, Oct 6Front Squat (4x6 60%)<p>60%</p>For Time - 18 min Cap (Time)<p>100 Air Squats</p><p>80 Sit Ups</p><p>60 Push Ups</p><p>40 Toes 2 Bar</p><p>20 Power Snatch [...]
CrossFit - Wed, Oct 5Speed<p>2x 400 m Run 2 Min Rest</p><p>4x 200 M Run 1 min rest</p>Metcon (AMRAP - Rounds and Reps)<p>2x </p><p>2 min Amrap</p><p>8 Box [...]
CrossFit - Tue, Oct 410 Min Amrap (AMRAP - Rounds and Reps)<p>10 Min Amrap</p><p>10 DB Front Rack Lunge 30/20 (Rx+ 50/35)</p><p>10 Hollow Rocks</p><p>10 Renegade Rows</p>Power Clean [...]