WOD

CrossFit WOD Mon Oct 30, 2017

***Note that as the reps for Mon, Wed and Fri drop from 4 to 3, the loading should be *slightly* heavier than last week (and heavier than the sets of 3 reps from four weeks prior)

A. 4 Rounds (40 min cap):
***If you finish early, start on part B
Rest 30-60 seconds between each movement
Rest 2-3 minutes between each round
Choose weights that will push your ability to make reps UNBROKEN

3 Back Squats
3 Power Snatch TnG
7 Broad Jumps (max distance)
60 second AMRAP of TTB (scale: hanging knee raises)

B. On your own after class (7 min cap)
Reps 21-15-9 For Time:

DB Snatch (alternating arms)
Ring Dips (scale as Push-ups)

CrossFit WOD Sat Oct 28, 2017

***Don’t forget about the SDA Halloween party from 6-9pm Saturday 10/28 at the gym!!
Bring friends and family, and a dish to share, or your beverage of choice.

A. Team Workout – AMRAP 8 min:
Both partners work simultaneously, on different movements.
Once BOTH partners finish their designated movement, switch roles.

8 Thrusters (95/55)
8 Box Jump overs (24/20’’)

Rest 6 min

B. Team Workout – AMRAP 8 min:
Both partners work simultaneously, on different movements.
Once BOTH partners finish their designated movement, switch roles.

12 Push Press (95/55)
12 Wall-Balls (20/14# to 10/9 ft)

Rest 6 min

C. Team Workout – AMRAP 8 min:
Both partners work simultaneously, on different movements.
Once running partner returns from run, switch roles.

Partner 1 – Runs 200m
Partner 2 – Completes AMRAP of Push-ups (ADV Dips)

CrossFit WOD Fri Oct 27, 2017

***Note that as the reps for Mon, Wed and Fri drop from 5 to 4, the loading should be *slightly* heavier than last week (and heavier than the sets of 4 reps from four weeks prior)

A. 4 Rounds (40 min cap):
***If you finish early, start on part B
Rest 30-60 seconds between each movement
Rest 2-3 minutes between each round
Choose weights that will push your ability to make reps UNBROKEN

4 Deadlifts TnG
4 Hang Power Cleans
7 Strict Pull-ups UNBROKEN (Add weight or scale with band as needed)
60 seconds Push-ups (ADV Ring Dips)

B. On your own after class
Reps 21-15-9 For Time (7 min cap):

OHS (95/65)
Pull-ups

CrossFit WOD Thur Oct 26, 2017

A. 3 Rounds (8 min cap):

15 Front Squats (95/55, ADV 135/85)
20 KBS (53/35, ADV 70/44)

Rest 4 min (till 12:00 mark)

B. 3 Rounds (10 min cap):

10 Power Snatch (95/55, ADV 135/85)
10 Burpee Pull-ups (ADV 5 Ring Muscle-ups) *no burpee

Rest 4 min (till 26:00 mark)

C. 3 Rounds (8 min cap):

10 Burpee Box Jumps (24/20’’)
50 Double-unders (100 singles)

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