• Joseph Luna

The Festivus Games were awesome!!!  Anniversary/costume party this Saturday 5pm-11pm


Push jerks 5x3

Farmer Carries 5x50’

B)amrap 15

50’ odd object carry (OH or Front Rack)

50’ broad jumps

50, walking lunges


Kipping skill and progressions leading to consistent toes to bar. 

B)5 rounds 

25 kb swings (Russian 53/35)

15 Superman’s (3 sec hold)

25 sit ups (GHD where possible)

15 knees to elbows 


Back squats 4x5

B)Cameron’s bday wod

20min amrap of...

10 cal row/bike

3 hand stand push ups 

10 Box jumps 24/20

3 pistols (total be sure to balance them out)

10 shoulder to over head. 95/65


Full clean 

Work to a heavy 


Hang power clean 135/95

Double unders (singles are 100, 50, 25)


Work on pull up progressions and skill


400m sprint

21 kb swings (American 53/35)

12 pull ups


Max out Saturday. 

B)Wod 2 of CrossFit insurgents halloween throwdown. Partner DT with a 14 minute clock

5 rounds of

12 deadlifts 155/105

9 Hang power cleans 

6 push jerks 

With remainder of time find a 3 rep max front squat from the ground. 

Sunday open gym 9-11am

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