WOD

Refer A Friend

Invite A Friend To Check Us Out!
26
Oct

Thursday October 27th

CrossFit

Squat Clean
1×3 Power Position
1×3 Hang, at knee
1×3 Tempo Pull Squat Cleans
then,
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75%
3 @ 80%
2 @ 85%

Stimulus: Heavy
Rest 2-4 minutes between sets, drop and reset.

25
Oct

Wednesday October 26th

CrossFit

SKILLZ
Every 1:30 Minutes for 12 Minutes (8 sets)
2 Tempo Pull Squat Snatches

Drop and reset between reps

Start no heavier than 50% of your 1RM and only add weight if your movement is flawless.

Stimulus: Technique
Rest: As Prescribed

WOD
For Time
Accumulate 2:00 in an L-Sit Hold
Every break, perform a 10-50′ HS Walk

15 minute cap

Feel: Muscle Overload/Gymnastics Strength
Pacing: Reach

24
Oct

Tuesday October 25th

CrossFit

STRENGTH
3 Sets
1 Big Set of Front Squats
Rest 3:00 between sets.

R1: 80%
R2: 75%
R3: 70%

Leave 1-2 reps on the table in rounds 1 and 2. Go for broke on R3.

Stimulus: Heavy
Rest: As Prescribed

WOD
AMRAP 4 Minutes x 2
12 Double DB Front Squats 50s/35s
8 Chest to Bar Pull Ups
Rest 2:00 between AMRAPs

Continue where you left off after resting.

Feel: Gas
Pacing: Sustain

23
Oct

Monday October 24th

CrossFit

For average output:
10 Rounds*
1:30 Weakest Machine (or run)
Rest 1:30

Scoring metrics:
Air Bike/Air Run: avg. wattage
Concept 2: avg. pace /500m or /1000m
Road Run: avg. time* (see coach)

Feel: Cardio
Pacing: Reach

21
Oct

Saturday October 22nd

CrossFit

For Time, teams of 2, split anyhow:
30 Shuttle Runs
60 Thrusters 95/65lbs
30 Shuttle Runs
60 Hang Power Snatches 95/65lbs
30 Shuttle Runs
60 Handstand Push Ups
30 Shuttle Runs
12 Rope Climbs

1 shuttle run = 25′ out AND back

Feel: Gas
Pacing: Sustain

20
Oct

Friday October 21st

CrossFit

AMRAP 24 Minutes
200m DB Run 50/35lbs*
1 Split Jerk 75%+ **
Rest 1:00



Feel: Gas
Pacing: Sustain

*Sled Option: 200m Empty Sled Push

** Add 5-10lbs per round. If you fail a rep, you must go back to 75% and then build back up in weight with the same jumps as the first round.

19
Oct

Thursday October 20th

CrossFit

SKILLZ
“Misfit Sets” of Pull Ups
4 Rounds
1 Smooth Set of Pull Ups
Rest 2:00 between sets
Then,
1 Big Set of pull ups, but not to failure.

Stimulus: Stamina
Rest: As Prescribed

WOD
2 Rounds
12 Burpee Box Jump Over 30/24″
24 Toes to Bar
12 Burpee Box Jump Overs 30/24″
Rest 2:00

Feel: Muscle Overload
Pacing: Reach

18
Oct

Wednesday October 19th

CrossFit

Squat Clean
1×3 Power Position
1×3 Hang, at knee
1×3 Tempo Pull Squat Cleans
then,
5 reps @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%
5 @ 70%
4 @ 75%
3 @ 80%

Stimulus: Heavy
Rest 2-4 minutes between sets, drop and reset.