Oct 20, 2014

Main – CrossFit

Power Snatch (3×5 power snatch at 60% T&G)

Clean and Jerk (3×5 power clean and push jerk 60% T&G)

Front Squat (2×3 94% of mon)

Back Squat (2×6 94% of mon)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Oct. 29, 2014

Main – CrossFit

HALLOWEEN PARTY TONIGHT- WEAR YOUR COSTUME. WE WILL ALSO HAVE FOOD!

Push Jerk (3×3 touch and go )

Metcon (Time)

7 Hspu’s

15 deads 225/155

15 push presses 115/75

9 deads

9 pp

5 deads

5 pp

7 Hspu’s

Oct. 28, 2014

Main – CrossFit

2 position clean (5×1 @ 70-75% hang at knee then power)

Split Jerk (from rack 5×2 @70-75%)

Ring Dips (get 15 total- go for ALL strict if poss)

Metcon (Time)

10 rounds for time:

5 ub wallballs 20/14 to 10′

5 ttb’s

5 burpee box overs

Oct. 27th

Main – CrossFit

week 5 FS/BS
m 2 sets 3/6 x85%
w 2 sets 94% of mon
sat 4×3 pause squats

Snatch (5×2 pause snatch (3 count at bott of knee))

Strict Toes-To-Bar ( 3×5 )

Front Squat (2×3 85%)

Back Squat (2×6 85%)

Metcon (AMRAP – Reps)

10 min amrap of:

KB Snatches- alt arms every 20 reps – men 1-1.5P, ladies 3/4-1P

then no rest 5 min row for distance- put distance in comments

Oct. 25, 2014

Main – CrossFit

3 4x20X1 70% 2 counts down then up fast

Front Squat ( 3 4x20X1 70% 2 secs down fast up)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
If you are doing MFFL wods your weight break down is below:

50-54 (125/85)

55-59 (115/75)

60-64 (95/55)

Oct. 24th 2014

Main – CrossFit

Shoulder Press (3×3 same weight- heavy)

Deadlift (3×3 same weight pretty heavy)

Metcon (Time)

Row 1500m for time dudes 1200m chicks

HOWEVER:

Only 20 strokes at a time

After 20 strokes perform the following:

10 situps 10 pushups (chicks 7) then resume rowing until work is done

Lastly, you cannot clip in.
The sit-ups and pushups are done EVERY 20 strokes until work is done

Oct. 23, 2014

Main – CrossFit

Day 2 2 sets 4/8 94% of Monday

Front Squat (Day 2 2 4/8 94% of mon )

Back Squat (Day 2 2 4/8 94% of mon )

Metcon (Time)

4 rounds

6 ring pullups

8 toes to rings

6 deads 155/105

8 kb swings 1.5/1

or if you are doing MFFL then you can do one of those wods

Oct. 22, 2014

Main – CrossFit

Metcon (Weight)

AMRAP 7

20 Du’s

5 Overhead squats

Athlete can have 3 bars available for Overhead Squats. The athlete can choose any 3 bars weight ranging from 35# to 165# during the event. The athlete can stay with one the duration, start with lower weight and ascend or start with higher weight and descend. No restriction on bar sequence of the 3 bars used.

OHS originates from ground.

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