CrossFit – Tue, Oct 15 Warm Up Warm Up 10:00 Easy AMRAP45-second Air Bike10 Alternating V-Ups25ft Bear Crawl4 Burpees WOD Metcon (AMRAP – Reps) 20:00 Running Clock60/48 Calorie Bike 40 V-Ups4 Wall Walks30/24 Calorie Bike 30 V-Ups3 Wall Walks15/12 Calorie Bike 20 V-Ups2 Wall WalksMax
CrossFit – Mon, Oct 14 Warm-up Warm Up 3 Rounds45-second Row10 Cossack Squats5 Roll and Reach5 Deadlifts (empty bar – build across sets) SWOD Deadlift (Weight) Every 2:00 x 6 sets 6 Deadlifts *Build for 2 sets *Stay at 75% for 4 sets WOD Metcon
CrossFit – Sun, Oct 13 WOD Metcon 22:00 AMRAPPartner 1- Max BikePartner 2- 250m Run
CrossFit – Sat, Oct 12 Warm-up Warm Up 2 Rds (you go I go each movement with a partner)2x50ft Shuttle Run10 Alternating V-ups10 Box Step Ups30 second Ski (Or Row)3 inchworms30 Single Unders WOD Metcon (Time) Partner Workout 3 Sets: (1 set every 12 minutes)
CrossFit – Fri, Oct 11 Warm-up Warm Up 8:00 AMRAP10 Glute Bridges10 Bird Dogs5 Pushups5 Roll and Reach5 Deadlifts (empty bar – build across sets) SWOD Deadlift (5×4) Every 1:45 x 5 sets 4 Deadlifts (75%) WOD Metcon (Time) 40 Push Ups80 Air Squats20 Deficit
CrossFit – Thu, Oct 10 Warm-up Warm Up Band Warmup-into-8:00 AMRAP45-Second Row10 Ring Rows10 Single Dumbbell Shoulder Press (each) WOD Metcon (Time) 5 sets:21/16 Calorie Row15 Pull-ups9 Strict Handstand Push Ups or DB Strict Press 40/30#-rest 2:00 between sets- Time cap: 23 minutes
CrossFit – Wed, Oct 9 Warm-up Warm Up 2 sets:10 Banded Pass Throughs10 Dynamic Squat Stretch-into-3 Rounds10 Cossack Squats5 Hang Power Snatches empty bar10 Box Step Ups 5 Back Squat (Build in weight) SWOD Back Squat (5×4) Every 1:45 x 5 sets 4 Back Squats
CrossFit – Tue, Oct 8 Warm-up Warm Up Band Warmup-into-3:00 Air Bike3:00 Run-into-2 Sets::30 Bike (build in pace)50m 10 Walking Lunge Steps5 Pike Push Ups Skill Strict HSPU Skill 10:00 Running Clock 3 attempts at a max set of Strict HSPU or preferred scale *rest
CrossFit – Mon, Oct 7 Warm-up Warm Up Band Warmup-into-2 Rds2 Muscle clean2 Power Clean2 Front Squat-into-2 rds2 Strict Press2 Push Press2 Push Jerk-into-Complex demo and build SWOD Push Jerk (1x(1+1+1)) Every 1:30 x 8 sets 1 Power Clean + 1 Front Squat + 1
CrossFit – Sun, Oct 6 WOD Metcon 25:00 AMRAP with a partnerPartner 1- Max Bike Partner 2- Heavy Object hold *Heavy objects could be sandbags, DBs or KB’s. Choose something challenging that you can hold for 1:00 *Switch and rest as needed
