Thusday - 121023
CrossFit WOD Strength: 15min build up to an RM5 Weighted Chin-ups Metcon: 4 Rounds for time: 30 Double Unders 15m DB Overhead Walking Lunges (#22.5/15,x1) 30 Double Unders 15 Toes-to-bar
Wednesday - 111023
CrossFit WOD Strength: Bulgarian Split Squat 10-10-10-10 (5/5) 15-30sec L-Sit Hold after each set (any grip) *rest 2:00 Metcon: For time: Row 1000m (or Bike 60/48 Cal) Into 3 Rounds: 27 Russian KB Swings (#32/24) 15 HSPU 3 Rope Climbs
Tuesday - 101023
CrossFit WOD Strength: E2.5MOM: Strict Press 5-4-3-3-3 Metcon: AMRAP in 20min of: 35 Wallballs (#10/6) 20 Dual DB Hang Clean and Jerks (#22.5/15,x2) 35 Box Jumps 20 C2B Pullups
Monday - 091023
CrossFit WOD Strength: Supinated Grip Bent Over Barbell Row 5-5-5-5-5-5 15:00 TC Metcon: 4 Rounds For Time: 400m Run 10 Barbell GTOH 50/35kg 12 TTB 18:00 TC Endurance: Metcon: 5:00 AMRAP x 7 30sec Plank Hold 20 Goblet Squats 10 Burpees MAX Cal Rest 1:00
Sunday - 081023
CrossFit WOD Strength: Front Squat 4-4-4-2-2-2 15:00 TC Metcon: AMRAP 15 10 Dual DB/KTB Step Up 22.5/15kg / 24/16kg x2 5 Burpees 10 Dual DB/KTB Push Press 5 Burpees Endurance: Metcon: 5 Rounds 400m Run 15 Dual DB/KTB Hang Squat Clean 15/10kg/ 16/
Saturday - 071023
CrossFit WOD Metcon: In Pairs: AMRAP 35:00 2000m Row / 4000m Bike 30 Power Clean 60/40kg 30 Box Jumps 30 Pull Ups *Split However Core: 2-3 Rounds 30sec Hollow Rocks 30sec Active Hang 30sec Plank rest 1:00 10:00 TC
Friday - 061023
**CrossFit WOD Strength: Back Rack Lunge 6-6-6-6-6 15:00 TC Metcon: For Time: 800m Run 50 Sit ups 600m Run 50 DB Snatch 22.5/15kg 400m Run 50 Ring Rows 200m Run 20:00 TC Skills: HSW Specific 2 sets 20 shoulder taps 10 Pike Rock's (Look
Thuesday - 051023
CrossFit WOD Strength: Strict Press 6-5-4-3-2-1 Build to a heavy set of 1 15:00 TC Metcon: 5 Rounds For Time 20 Sit Ups 15 Wallball 10/6kg 20 Front Rack Lunges 43/30kg Endurance: Metcon: Every 5:00 x 8 Rounds 400m Run / 500m Row / 1000m Bike - Alt
Wednesday - 041023
CrossFit WOD Strength: Back Squat 5-5-3-3-2-2 TC 16:00 Metcon: AMRAP 15 400m Run 6/6 DB Hang Squat Cleans 22.5/15kg x 1 DB 15 Box Jumps Endurance: Metcon: AMRAP 45:00 20 Wallball 10/6kg 100 Single Unders 20 Wallball 500m Row / 30Cal Bike CrossFit Gymnastics: Skill-
Tuesday - 031023
CrossFit WOD Strength: Every 1:00x12:00 (4 Rounds) 1. 5 Weighted Strict Pull Ups 2. 30-50m Farmers Carry - Heavy As Possible 3. Rest Metcon: AMRAP 4:00 x 3 Rounds 18Cal Row / 15Cal Bike 20 Push Ups Max Push Press 60/40kg Rest 1:00 b/w AMRAPs
Monday - 021023
CrossFit WOD Strength: Sumo Deadlift 5-5-5-5-5 18:00 TC Metcon: Amrap 12 30 Double Unders 10 Deadlifts 80/50kg 30 Double Unders 10 TTB Endurance: Metcon: 8 Rounds 400m Row / 30/24Cal Bike 30 Box Jumps 20 Push Ups 10 V-Ups 40:00 TC CrossFit Gymnastics: Skill Rope Climb Strength
Sunday - 011023
CrossFit WOD Skill: Handstand Pushups In 20:00 3-4 Sets: 1. 30-45sec Wall Headstand Hold / Free Headstand hold 2. 30-45 sec Wall HandStand Hold / Free HS Hold 3. 3-10 Strict Handstand Pushups / Pike Pushups / Push-ups Rest as needed Metcon: For Time: 12-9-6-3 Power Snatch 60/40kg Bar Muscle Ups *50