{"id":3802,"date":"2024-10-29T16:00:00","date_gmt":"2024-10-29T23:00:00","guid":{"rendered":"https:\/\/crossfitsr.com\/archives\/3802"},"modified":"2024-10-29T16:00:00","modified_gmt":"2024-10-29T23:00:00","slug":"crossfit-wod-october-30-2024","status":"publish","type":"post","link":"https:\/\/crossfitsr.com\/archives\/3802","title":{"rendered":"CrossFit WOD, October 30, 2024"},"content":{"rendered":"
\n
CrossFit – Wed, Oct 30<\/div>\n
<\/div>\n
Halloween LAST CLASS is 4:30pm
\u00a0 Veteran's Day hours
Fri 11\/8 LAST CLASS 4:30pm
11\/9 9am & 10 am Advanced Reservations
11\/10 1 class 9:30am Reservations
Veteran's Day 11\/11 7am & 8:30am ReservationsVeteran's Weekend Hours:
11\/8 last class 4:30pm
11\/9 9am CF 10am Adv – reservations
11\/10 9:30am – reservations
11\/11 7am & 8:30am – reservations<\/div>\n

<\/p>\n

<\/p>\n
Warm-up<\/div>\n
\n

Hip Circle Activation<\/p>\n

—<\/p>\n

Spider man crawl<\/p>\n

Bear Crawl<\/p>\n

Duck Walk<\/p>\n

10 Hollow Rock<\/p>\n

10 Superman<\/p>\n<\/div>\n<\/div>\n

<\/p>\n

<\/p>\n
Skill Work<\/div>\n
\n

Jumping C2B<\/p>\n

Kipping C2B<\/p>\n

BMU<\/p>\n<\/div>\n

\n
Metcon (AMRAP – Rounds and Reps)<\/div>\n
\n

3x <\/p>\n

2:30 min amrap <\/p>\n

3 C2B (rx+ bar MU)<\/p>\n

6 Hang Squat Clean 75\/55 (rx+ 115\/75)<\/p>\n

Rest 2 minutes<\/p>\n

SCORE EACH ONE SEPARATELY<\/p>\n<\/div>\n<\/div>\n

\n
Metcon (AMRAP – Rounds and Reps)<\/div>\n
\n

3x <\/p>\n

2:30 min amrap <\/p>\n

3 C2B (rx+ bar MU)<\/p>\n

6 Hang Squat Clean 75\/55 (rx+ 115\/75)<\/p>\n

Rest 2 minutes<\/p>\n

SCORE EACH ONE SEPARATELY<\/p>\n<\/div>\n<\/div>\n

\n
Metcon (AMRAP – Rounds and Reps)<\/div>\n
\n

3x <\/p>\n

2:30 min amrap <\/p>\n

3 C2B (rx+ bar MU)<\/p>\n

6 Hang Squat Clean 75\/55 (rx+ 115\/75)<\/p>\n

Rest 2 minutes<\/p>\n

SCORE EACH ONE SEPARATELY<\/p>\n<\/div>\n<\/div>\n<\/div>\n

<\/p>\n

<\/p>\n
Cooldown<\/div>\n
\n

Pancake<\/p>\n

Kneeling Lat<\/p>\n

\u00bd Kneeling Thoracic Rotation<\/p>\n<\/div>\n<\/div>\n

<\/span><\/div>\n","protected":false},"excerpt":{"rendered":"

CrossFit – Wed, Oct 30 Halloween LAST CLASS is 4:30pm\u00a0 Veteran's Day hoursFri 11\/8 LAST CLASS 4:30pm11\/9 9am & 10 am Advanced Reservations11\/10 1 class […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/posts\/3802"}],"collection":[{"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/comments?post=3802"}],"version-history":[{"count":0,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/posts\/3802\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/media?parent=3802"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/categories?post=3802"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitsr.com\/wp-json\/wp\/v2\/tags?post=3802"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}