10.31.15 Saturday

--THE WOD--

15 min amrap

15 Pullups 

15 V-ups

15 Power Snatch (75/55)

15 Box Jump Overs (24"/20")

10.30.15 Friday

--TEAM WOD--

"Maddy Cakes"

400m Partner Lunge

43 Hang Power Clean(155/105)

200m Partner Run

43 Burpees

200m Partner Run

43 Shoulder to Overhead

400m Partner Run

*partners will tag in and out on all the work with the exception of the partner runs which will be done together. For the lunges one athlete goes at a time and they can tag in and out. All other work is shared with one athlete working at a time. There is a 30 min cap to the workout.

Maddy Cakes

10.29.15 Thursday

--THE WOD--

20 min amrap

24 Double Unders

12 Overhead Squats (95/65)

9 Box Jumps (24"/20")

6 handstand Push-ups 

Melissa Is so fast the camera can't even catch her!

10.28.15 Wednesday

--SWOD--

2-2-2-2

Split Jerk

*heavy but perfect

--THE WOD--

8 min amrap

5 Power Snatch (135/95)

10 Toes to Bar

15 KBS (53/35)

--rest 2 min--

**After your rest you will complete what you did in the amrap for time. You will have two scores.

Red Shirt Tuesday!

10.27.15 Tuesday

--SWOD--

1RM Back Squat

*3 sec pause BELT IS ALLOWED

--THE WOD--

3 Rounds

10 Push Press (115/75)

20 Bar Over Burpees 

30 Wall Balls (20/14)

For time...

No excuses, work hard, we will get you there!

10.26.15 Monday

--SWOD--

1RM Paused Front Squat 

*paused 5 sec. In the bottom. If you have a belt, use it.

--THE WOD--

12 min amrap 

24 Power Clean (95/65)

16 Thrusters

8 Pullups 

What is CrossFit?

10.24.15 Saturday

--THE WOD--

"John"

20 min amrap

10 Toes to Bar

24 Thrusters (75/55)

10 Burpees

24 Double Unders