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)

Monday - 300924

CrossFit WOD: Strength: 18min build up load for the complex: Power Clean + Front Squat + Hang Power Clean + Front Squat (1+2+1+2) Metcon: AMRAP in 13min of: 20 Double Unders 15 Situps 10 Hang Power Cleans (#43/30) Endurance: AMRAP in 34min of: 40 KB SDHP (#24/16) Row

Sunday - 290924

CrossFit WOD: Strength: E3MOM for 15min: 5 Floor Press Max Unbroken Pushups Metcon: For time: Run 400m 30 Dual DB Snatch (#22.5/15,x2) Run 400m 30 Dual DB Overhead Lunges (#22.5/15,x2) Run 400m 30 Burpee Pullups

Saturday - 280924

CrossFit WOD: Strength: Back Squat 16min build up to an RM2 Metcon: AMRAP in 16min of the ladder: 3-6-9-12… +3 Squat Cleans (#43/30) Toes-to-bar Pushups

Friday - 270924

CrossFit WOD: Strength: 15min build to an RM2 Snatch Metcon: 2 Rounds for time: 24 DB Snatch (#22.5/15,x2) Run 200m 24 Box Jumps Run 200m 24 V-Ups Weightlifting: Part 1: High Hang Snatch Snatch Balance 5 x 2+1 65-75% 6 x 1+1 75-80% Part 2:

Thursday - 260924

CrossFit WOD: Skill: 20min Handstands practice Metcon: AMRAP in 9min of: 5 Deadlifts (#100/70) 3 Burpees over the bar 1 Rope Climb Endurance: For time: Run 1600m Row 800m 400 Double Unders 200 V-Ups 100 KB Goblet Box Step-ups (#24/16,x1) *Split as you like

Wednesday - 250924

CrossFit WOD: Strength: 5 Sets: 6 Barbell Good Mornings Max L-Sit hold (any grip) *Rest 2:00 between sets Metcon: 2 Rounds for time: Row 500/400m 25 Medball Cleans (#10/6) 20 Burpee Pullups

Tuesday - 240924

CrossFit WOD: Strength: Press 5-5-5-5-5 *Rest 2:30 Metcon: AMRAP in 12min of: 9 DB Deadlifts (#22.5/15, x2) 6 DB Front Rack Lunges 3 Ring Muscle-Ups Endurance: For time: 50-40-30-20-10 Double Unders KB SDHP (#16/12) Situps Box Jumps