Monday, 10-8-18
2 RDs
10 Banded Squats
:30 Squat Hold
10 KBS
5 Ring Row
Back Sq.
3×10 @ 75%
100 Sit Up
90 Hollow Rocks
80 KBS 53/35
70 V-Up
60 Plank KB Touches
50 Med ball Twists 20/15
*25 min Cap*
2 RDs
10 Banded Squats
:30 Squat Hold
10 KBS
5 Ring Row
Back Sq.
3×10 @ 75%
100 Sit Up
90 Hollow Rocks
80 KBS 53/35
70 V-Up
60 Plank KB Touches
50 Med ball Twists 20/15
*25 min Cap*
THE GRINCH 25 Jumping squats 25 Burpees over BB 10 Deadlifts (315/225) 25 Jumping Squats 25 Burpess 10 Deadlifts 25 Jumping squats 25 Burpees 10 Deadlifts
Strength/Skill – Push Press 3-3-3-3-3 Five rounds for time of: 75 pound Push press, 25 reps 50 Double-unders
Closed Thanksgiving. Friday 9 and 10am classes only! Strength: Weighted pull ups 8X3 Partner WOD 5 Rounds each 21 Weighted Sit Ups 45/35- Partner Plank Hold 7 Deadlift 225/185 Partner Rests 5 Hang Power Clean 155/115. Partner KB Hold in the front rack position.
Back Squat 4×8 55% Every 4 min complete (3min on/1min rest) for 16 min: 60 D/U 2:1 16 Box Step Overs 24″/20″ 40/25 ..in remaining time burpee over DB’s *score is burpees*
“Air Force WOD” For time: 20 Thrusters (135/95) 20 Sumo Deadlift High Pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Every minute, on the minute you must stop and complete 4 Burpees w/ lateral hop over bar before continuing (the workout does NOT begin with burpees).
Strength / Skill – Split Jerk W.O.D. – “CrossFit Total” The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift.There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be…