Sunday - 131024
CrossFit WOD: Strength: Front Squat 3-3-3-3-3 *Rest 3:00 Metcon: 5 Rounds for time: 10-8-6-4-2 Devil Power-Cleans (#22.5/15,x2) 15 Wallballs (#10/6) 30 Double Unders
Friday - 111024
CrossFit WOD: Strength: Push-Press 12min build up to an RM2 Metcon: 3 Rounds for time: 40 Walking Lunges steps 6 Sandbag Cleans (#75/45) 6 Bar Muscle-ups Weightlifting: Part 1: Snatch pull High Hang pull Hang Snatch 7 x 1+1+1 60-75% 8 x 1+0+1 80-95% Part
Thursday - 101024
CrossFit WOD: Strength: E2.5MOM for 15min: Bulgarian Split Squats 6-6-6-6-6-6 (3/3) Metcon: 4 Rounds for time: 20 Pushups 10 DB Snatch (#22.5/15,x1) 20 Wallballs (#10/6) 10 DB Snatch Endurance: For time: Run 800m 100 Jump Squats Run 800m 100 KB Swings (#16/12) Run
Wednesday - 091024
CrossFit WOD: Strength: 15min build up to an RM3 Squat Clean (touch and go) Metcon: AMRAP in 12min of: 30 Double Unders 7 Thrusters (#50/35) 5 Burpees over the bar
Tuesday - 081024
CrossFit WOD: Strength: Weighted Dips (bars) 5-5-3-3-3 Metcon: AMRAP in 16min of: 20 Air-Squats 10 DB S2OH (#22.5/15,x2) 1 Rope Climb Endurance: 4 Rounds for max reps: 1min Burpees to target 2min KB Box Step-Overs (#16/12,x1) 3min Row/Bike (calories) 2min KB Swings (#16/12)
Monday - 071024
CrossFit WOD: Metcon: With a Partner, i-go-you-go For time: Cash in: Row 2023m 10 Rounds: 7 Front Squats (#70/45) 7 C2B Pullups 7 Burpee Box Jump Overs Cash Out: Bike 2023m *One works, one rest - switch every full round *Switch on the Row/Bike as you like
Sunday - 061024
CrossFit WOD: Strength: 15min build up to an RM3 Split Jerk Metcon: For time: 400m Farmer Carry (#22.5/15,x2) 40 DB Deadlifts (#22.5/15,x2) 40 Toes-to-bar
Saturday - 051024
CrossFit WOD: Skill: 20min Handstands Practice Metcon: 5 Rounds for time: 3 Sandbag over shoulder (#75/45) 12 Jumping Lunges 6 HSPU 24 Situps
Friday - 041024
CrossFit WOD: Strength: 12min build up to RM5 Thrusters (from the rack) Metcon: For time: 32-24-16 KB SDHP (#32/24) 21-15-9 Ring Dips 100 Double Unders Weightlifting: Part 1: High Hang Snatch Snatch Balance 8 x 1+1 65-85% Part 2: From Blocks (below the knee) Snatch pull Squat Snatch
Thursday - 031024
CrossFit WOD: Strength: Box Squat 5-5-5-5-5 *Rest 2:00-2:30 Metcon: For max reps, On a running clock for 12min: 00:00 - 4:00 Run 400m AMRAP Sandbag over shoulder (#75/45) on remaining time 4:00 - 8:00 Run 400m AMRAP Wallballs (#10/6) on remaining time
Wednesday - 021024
CrossFit WOD: Strength: E2MOM for 14min: 1 Strict Press + 4 Push-Press Metcon: 10 Rounds for time: 9 Russian KB Swings (#32/24) 6 Goblet Box Step-ups (#32/24) 3 HSPU
Tuesday - 011024
CrossFit WOD: Strength: Romanian Deadlifts 4-4-4-4-4 Metcon: For time: 20-18-16-14-12-10-8-6-4-2 Wallballs (#10/6) 10-9-8-7-6-5-4-3-2-1 Power Snatch (#40/30) Endurance: 3 Rounds for time: Run 1000m 50 Pushup Burpees 50 DB Box Step-overs (#15/8,x2)