Sunday - 271024
CrossFit WOD: Skill: 20min Handstands Practice Metcon: AMRAP in 14min of: 5-10-15-20… +5 Pullups 4 Hang Power Cleans (#60/40) 3 Front Squats
Saturday - 261024
CrossFit WOD: Strength: E1.5MOM for 12min: Split Jerk 2-2-2-1-1-1-1-1 Metcon: For time: 50 Wallballs (#10/6) 30m Sandbag Bearhug Carry (#75/45, 15m x2) 40 Box Jumps 30m Sandbag Bearhug Carry 30 Toes-to-bar 30m Sandbag Bearhug Carry
Friday - 251024
CrossFit WOD: Strength: Box Squat 4-4-4-4-4 *2sec pause on the box before completing each rep Metcon: For time: 21-15-9 reps of: HSPU DB Power Cleans (#22.5/15,x2) Run 400m Weightlifting: Part 1: 1 High Hang pull 1 High Hang snatch 8 x 1+1 60-75% Part 2: From
Thursday - 241024
CrossFit WOD: Strength: 15min build up load for: Power Snatch + Hang Squat Snatch (1+2) Metcon: 4 Rounds for max reps: 4min AMRAP: 20 Double Unders 7 Hang Power Snatch (#40/30) 5 Burpees over the bar *Rest 1min between rounds
Wednesday - 231024
CrossFit WOD: Strength: E2MOM for 16min (alternating, 4 sets each): 1 - 6/6 DB Bent-Over Rows 2 - 30sec L-Sit Hold (accumulated, any grip or scale) Metcon: AMRAP in 10min of: 12 Wallballs (#10/6) 6 Deadlifts (#100/70) 3 Bar Muscle-ups
Tuesday - 221024
CrossFit WOD: Strength: Front Rack Reversed Lunges 6-6-6-6-6 (3/3) Metcon: 7 Rounds for time: 7 Dual DB Snatch (#22.5/15,x2) 7 Toes-to-bar 7 Burpees Endurance: AMRAP in 40min of: Run 800m 50 Situps 40 Plate G2OH (#20/15) 30 Pushups 20 Cal Row 10 Burpee Pullups
Monday - 211024
CrossFit WOD: Strength: Strict Press 5-5-5-5-5 Metcon: For time: 10-8-6-4-2-4-6-8-10 DB Box Step-Overs (#22.5/15,x2) 1 Rope Climb Endurance: 6 Rounds for time: 10 Burpee Pullups Row 500/400m 20 Wallballs (#10/6) Row 500/400m 30 Medball Situps
Sunday - 201024
CrossFit WOD: Strength: E2MOM for 12min: Paused Squat Clean 2-2-2-1-1-1 *3sec pause under the knee before completing each rep Metcon: “Angie” For time: 100 Pullups 100 Pushups 100 Situps 100 Air-Squats
Saturday - 191024
CrossFit WOD: Strength: Weighted C2B Chin-ups 3-3-3-2-2-2 Metcon: AMRAP in 16min of: 6-8-10-12… +2 DB Hang Clusters (#22.5/15, x1) 40 Double Unders
Friday - 181024
CrossFit WOD: Strength: 12min build to an RM3 Overhead Squat Metcon: For time: 48 Situps 24 KB Front Squats (#24/16,x2) 12 Ring Dips 6 Burpee Box Jump Overs 3 Wall Walks 6 Burpee Box Jump Overs 12 Ring Dips 24 KB Front Squats 48 Situps Weightlifting: Part 1:
Thursday - 171024
CrossFit WOD: Strength: 15min build up load for the complex: Power Clean + Front Squat + Push-Press (1+3+2) Metcon: AMRAP in 14min of: 7 Hang Power Cleans (#60/40) 7/7 DB Split Jerks (#22.5/15,x1) 7 Burpees Endurance: 10 Rounds for time: Run 400m 40 Mountain Climbers
Wednesday - 161024
CrossFit WOD: Strength: E2.5MOM for 15min: Weighted Pushups 6-6-5-5-4-4 Metcon: For time: 32 Pullups Run 200m 16 DB Thrusters (#22.5/15,x2) Run 400m 16 DB Thrusters Run 200m 32 Toes-to-bar
Tuesday - 151024
CrossFit WOD: Strength: Deadlift 3-3-3-3-3 Metcon: “Nate” AMRAP in 20min of: 2 Ring Muscle-ups 4 HSPU 8 KB Swings (#24/16) Endurance: In Pairs, AMRAP in 32min of: Partner 1: Bike 30/24 Calories Partner 2: AMRAP: 3 Burpee Pullups 6 Goblet Squats (#22.5/15) 9 V-Ups *Switch when
Monday - 141024
CrossFit WOD: Strength: Hang Squat Snatch 2-2-2-1-1-1-1 Metcon: AMRAP in 9min of: 3-5-7…+2 Overhead Squats (#60/40) 10 Box Jump Overs Endurance: For time: Row 1000/800m 200 Walking Lunges Steps Row 1000/800m 200 KB SDHP (#16/12) Row 1000/800m 200 Russian Twists (#16/12) Row 1000/
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