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
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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
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