CROSSFIT

Monday 10/28

“STRENGTH”

In 10 minutes, build to a heavy 10-rep Push Press.
– Then Perform:
10 @ 90% from above
10 @ 80% from above

“CONDITIONING”

Open:
3 Rounds for Time:
15 Squat Clean Thrusters (95/65)
400m Run
15 C2B Pull-ups

Performance:
3 Rounds for Time:
15 Squat Clean Thrusters (75/55)
400m Run
15 Pull-ups -or- 10 C2B Pull-ups

Core:
3 Rounds for Time:
15 Thrusters (65/45)
300m Run
15 Assisted Pull-ups

Tuesday 10/29

“STRENGTH”

In 10 minutes, build to a heavy 5-rep Front Squat
– Then Perform:
3 x 3 @ 100% from above

“CONDITIONING”

Open:
AMRAP 10 minutes:
60 Bar Facing Burpees
30 Overhead Squats (115/75)
15 SDHP (115/75)

Performance:
AMRAP 10 minutes:
60 Bar Facing Burpees
30 Overhead Squats (75/55)
15 SDHP (75/55)

Fitness:
AMRAP 10 minutes:
40 Bar Facing Burpees
20 Overhead Squats
10 SDHP (45/35)

Wednesday 10/30

“CONDITIONING”

Teams of 2. Trade Rounds.

AMRAP 10 minutes:
30 Double Unders
15 Power Snatch (75/55)

REST 3:00

AMRAP 12 minutes:
20 Kettlebell Swings (53/35)
15/12 Calorie Row

Thursday 10/31

“CONDITIONING”

AMRAP 7 minutes:
10/7 Calorie Bike
10 Air Squats
2 Bar Muscle-Ups

REST 2:00

AMRAP 7 minutes:
200m Run
10 Push-ups
2 Ring Muscle-Ups

REST 2:00

AMRAP 7 minutes:
10/7 Calorie Bike
10 V-Ups
6 Alt. DB Snatches

Friday 11/1

Open 20.4

BOOTCAMP

Monday 10/28

Every 2:00 x 5 Sets each, alternate between:
200m Run
10 Burpee Box Jump Overs

+

AMRAP 5 minutes:
Max Rep Abmat Sit-ups

Tuesday 10/29

4 Sets:
AMRAP 4 minutes:
20/15 Calorie Row
15 DB Thrusters
30 Double Unders -or- 50 Single Unders
REST 2:00

REST 5:00

Tabata Calorie Bike

Thursday 10/31

For Time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings
50 Walking Lunges
50 DB Push Press
50 Supermans
50 Wall Balls
50 Burpees
50 Double or Single Unders

(Time Cap: 30 minutes)

Friday 11/1

Open 20.4

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WODS 11/18

CROSSFIT Monday 11/18 “STRENGTH” EMOM 10 minutes: O: 3-rep Thruster (Build per set) E: :30 Max Distance DB/KB Farmer’s Walk

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WODS 11/11

CROSSFIT Monday 11/11 Benchmark: Jack Open/Performance: AMRAP 20 minutes: 10 Push Press (115/85) (75/55) 10 Kettlebell Swings (53/35 (35/25) 10

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WODS 11/4

CROSSFIT Monday 11/4 BRING A BUDDY DAY Teams of 2. Trade Reps as Needed. Run Together. Open/Performance/Fitness: AMRAP 15 minutes:

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WODS 10/28

CROSSFIT Monday 10/28 “STRENGTH” In 10 minutes, build to a heavy 10-rep Push Press. – Then Perform: 10 @ 90%

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WODS 10/21

CROSSFIT Monday 10/21 “STRENGTH” Back Squat In 10 minutes complete: 5 @ 50% 3 @ 60% 2 @ 70% 1

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WODS 10/14

CROSSFIT Monday 10/14 “STRENGTH” EMOM 10 minutes: Open/Performance: 3 Push Jerks Fitness: 3 Push Press “CONDITIONING” Open/Performance: For Time: 33-27-21-15-9

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