WOD

Refer A Friend

Invite A Friend To Check Us Out!
8
Oct

Saturday Oct 9th

CROSSFIT

with a partner split work however you want

For Time
400Double Unders
30 Power Snatches 145/100lbs
16 Wall Walks
Rest 3:00
300 Double Unders
24 Power Snatches 145/100lbs
12 Wall Walks
Rest 3:00
200Double Unders
18 Power Snatches 145/100lbs
10 Wall Walks

Scaling

  • Double Unders: Should not exceed 4, 3, and 2 Minutes,
    respectively. Reduce reps (maintain the goal of a bigger-thanusual set), or scale to single.
  • Power Snatch: Should be able to perform touch and go if they
    had to, but quick singles must be doable. Should not exceed
    70% of an athlete’s 1RM.
  • Wall Walks: Should not exceed 5, 4, 3 Minutes respectively. Use
    scaled wall walk standard, or reduce volume to as few as 9, 7,
    and 5 respectively




BOOTCAMP
3×8 Pull Ups/Low Bar Pull Ups
3×5 Back Squats

3 Rounds Every 3 Mins
200m Row
10 Hand Release Push Ups
10 Squat Jumps
Drop Reps If You Need To Should Rest 30 Seconds Rest

7
Oct

Friday Oct 8th

CROSSFIT
Every 90 seconds To Failure
2 Front Squats
Start @ 75% Add 10 to 5 Pounds Each Round

Metcon

For Time
21 Hang Squat Cleans 95/65lbs
15 HSPU
15 Hang Squat Cleans 95/65lbs
15 HSPU
15 Hang Squat Cleans 95/65lbs
15 HSPU
21 Hang Squat Cleans 95/65lbs
Time Cap: 10 Minutes

6
Oct

Thursday Oct 7th

CROSSFIT

In Teams of 2
AMRAP 35 Minutes
1000m Run
5:00 Row for Calories
1000m Run
5:00 Double Unders
1000m Run
5:00 C2 Bike for Calories
Split Machine as desired, athletes run
together
Score is total calories completed. If athletes
finish on a run, 100m = 1 “rep”. 10 DU=1 rep


BOOTCAMP
7 Rounds 2 Min 1 Min Off
6 DB Shoulder To Over Head
6 Sit Ups
6 DB Snatches
6 Hanging Knee Raise

BARBELL
Back Squats
[email protected] 80
2×2 @ 85
2×1 @ 90
1xMax @ 75 (10+)

4
Oct

Tuesday Oct 5th

CrossFit
Deadlift
[email protected]%
[email protected]%
[email protected]%
[email protected]%
[email protected]%
Reps are touch and go.
After each set of deadlifts, perform 3
seated box jumps for maximum
explosiveness.
Rest 3-4 minutes after the box jumps.

METCON
AMRAP 10 Minutes
1:00 Weighted Plank
20 Banded Hamstring Curls
15/10 Calorie Row @ Forever Pace

BOOTCAMP
18 Min AMRAP
12 Cal Row
12 RKBS
12 Single Leg Dead Lifts (total)
12 V up

BARBELL
Front Squat
6×3 @ 85%

1
Oct

Saturday Oct 2nd

CROSSFIT

With A Partner Split Work How You Want

AMRAP 5 Minutes
30 Double DB Box Step Overs
Max Rep Toes to Bar in remaining
time
Rest 3:00
AMRAP 5 Minutes
30 Double DB Box Step Overs
Max Rep Toes to Bar in remaining
time
Rest 3:00
AMRAP 4 Minutes
20 Double DB Box Step Overs
Max Rep Toes to Bar in remaining
time
Rest 3:00
AMRAP 4 Minutes
4 Double DB Box Step Overs
8 Toes to Bar
Rx DBs: 50s/35s
Box: 24/20”
Score is total toes to bar in the
first 3 AMRAPs + total repetitions
in the final AMRAP.

BootCamp
EMOM For 24 Min
8 Burpeees
16 Box Step Overs
8 Plate Ground To Over Head
16 V Ups

30
Sep

Friday Oct 1st

CrossFit

Every 2:30 for 15:00 (6 sets)
3 Tempo Pull Squat Snatches
Drop and Reset between reps
Start very light and add weight if it looks and
feels good

Conditioning
AMRAP 10 Minutes
25 Double Unders
12 Wallballs 20/14lbs