Monday, October 31st (Happy Halloween, feel free to wear your Halloween Costumes to WOD in!)
Strengh/Skill:
E2MOTM for 14 Minutes of:
Split Jerk x 2
Metcon:
“Zombie Apocalyspe”
20 Minute AMRAP of:
Teams of 2 Complete the following:
60 Front Rack Lunges (115/75)
50 Shoulder to Overhead (115/75)
40 Strict Pull Ups
30 Bar Facing Burpees
20 Thrusters (115/75)
10 Wall Walks
5 Rope Climbs
Tuesday, November 1st
Strength/Skill:
E2MOTM for 16 Minutes of:
3 Position Snatch (Hi hang, hang, floor)
Metcon:
AMRAP 12 Minutes of:
12 Kettlebell Swings (70/53)
7 Ring Dips
30 Doubleunders
Wednesday, November 2nd
Strength/Skill:
4 Sets of:
Deadlift 5 Reps at 80% (dead stop)
8 Left/8 Right Bulgarian Split Squats
* Rest 2 minutes between sets
Metcon:
3 Round for time of:
500 Meter Row/Ski/.6 Miles BIke
12 Back Squats (155/105)
12 Chest to Bar Pull Ups
Thursday, November 3rd
Strength/Skill:
Push Press 5×5
superset with
GHD Sit Ups 5×15
Metcon:
Open WOD 14.4
AMRAP in 14 Minutes of:
60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Power Cleans (135/95)
20 Muscle Ups (mod 30 dips)
Friday, November 4th
Strength/Skill:
EMOTM for 10 Minutes of
Clean x 1 (work up to 80%)
Metcon:
AMRAP in 25 Minutes of:
200 Meter Run
3 Front Squats (95/65) (add 10 lbs per round)
Saturday, November 5th
0800 and 1030 – CrossFit Class
2 Person Team Chipper WOD
800 Meter Relay Run (1 partner runs 400 while the other partner rests)
20 Power Snatches (95/65)
30 Overhead Squats (95/65)
40 Back Squats (95/65)
50 Push Press (95/65)
60 Power Cleans (95/65)
70 American Kettlebell Swings (53/35)
80 Abmat Sit Ups
90 Jumping Lunges
1000 Meter Relay Row
* 1 person works at a time
0900 – Barbell Proficiency Class – Split Jerks
1130 – Free Intro to CrossFit
Sunday, November 6th
0900 – Free-For-All WOD
1000 – Monster Mash/Open Gym
Part “A”
For time:
50 Burpee Box Jumps 24″/20″
Part “B”
For time:
100/70 Calories, Assault Bike
Part “C”
For time:
50 Chest-to-bar Pull-ups
*Every 30 seconds do 1 Clean & Jerk.
*Part “A” use 185/135. Part “B” use 205/145. Part “C” use 225/155.
*Each workout begins with a clean & jerk.
*Rest 5 minutes between workouts.