WOD

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17
Oct

Tuesday October 18th

CrossFit

SKILLZ
Every 2 Minutes for 12 Minutes (6 sets)
3 Tempo Pull Squat Snatches

Drop and reset between reps

Weight should start well under 50% of your 1RM, only climbing if reps are flawless.

Stimulus: Technique
Rest: As Prescribed

WOD
15 Rounds
10 S-Arm DB Hang Clean and Jerk 50/35lbs
8 Squat Jumps to 6″ Target

16 Minute Cap

Feel: Cardio
Pacing: Sustain

16
Oct

Monday October 17th

CrossFit

SKILLZ
Back Squat
4×6

Set 1: Light-Moderate, 50-60%
Set 2: Moderate-heavy
Set 3: AHAP (should be in the neighborhood of 75-85%)
Set 4: Moderate Weight (AKA end on a good looking set)

Stimulus: Heavy
Rest: As Needed

WOD
AMRAP 4 Minutes
600/550m Row
Max Lateral Burpees over Rower in remaining time

Feel: Gas
Pacing: Reach

13
Oct

Friday October 14th

CrossFit

SKILLZ
Every 2 Minutes for 14 Minutes (7 sets)
3 Tempo Pull Squat Snatches

Drop and reset between reps

Weight should start well under 50% of your 1RM, only climbing if reps are flawless.

Stimulus: Technique
Rest: As Prescribed

WOD
For Time
13 Rounds
5 SHSPU
30 Double Unders

Time Cap 13 Minutes

Feel: Muscle Overload
Pacing: Sustain

12
Oct

Thursday October 13th

CrossFit

For Time
3 Burpee Muscle Ups
11 Hang Power Cleans 155/105lbs
3 Burpee Muscle Ups
11 Hang Power Cleans 155/105lbs
3 Burpee Muscle Ups
11 Hang Power Cleans 155/105lbs
3 Burpee Muscle Ups

Feel: Gas
Pacing: Reach

11
Oct

Wednesday October 12th

CrossFit

SKILLZ
Every 3 Minutes for 9 Minutes (3 Rounds)
1 Unbroken set of BMU (5+ UB BMU)

Every :90 for 9 Minutes (6 Rounds)
:45 of BMU

Every Minute for 9 Minutes (9 Rounds)
1-3 BMU/Jumping BMU

*Choose the EMOM that matches your current BMU capacity

Stimulus: Stamina
Rest: As prescribed

WOD
AMRAP 4 Minutes
40 Kettlebell Swing 53/35lbs
Max Wall Walks

Rest 2:00

AMRAP 3 Minutes
30 Kettlebell Swing 53/35lbs
Max Wall Walks

Rest 2:00

AMRAP 2 Minutes
20 Kettlebell Swing 53/35lbs
Max Wall Walks

Score is total Max Wall Walks

Feel: Muscle Overload
Pacing: Sustain

10
Oct

Tuesday October 11th

CrossFit

Squat Clean
1×3 Power Position
1×3 Hang, at knee
1×3 Tempo Pull Squat Cleans
then,
5 reps @ 55%
4 @ 60%
3 @ 65%
5 @ 60%
4 @ 65%
3 @ 70%
5 @ 65%
4 @ 70%
3 @ 75%

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

9
Oct

Monday October 10th

CrossFit

For Time in Teams of 3
8k Row
16k Air Bike

Time Cap 35 Minutes

Feel: Cardio
Pacing: Sustain

One athlete begins on the rower, one athlete begins on the Air Bike, and one athlete is resting.

Athletes rotate every two minutes, with two athletes working and one athlete resting. If one machine is completed before the other, a second rest station is added.

Rotation is Row > Air Bike > Rest