• Joseph Luna

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


Monday 

Push jerks 5x3

Farmer Carries 5x50’

B)amrap 15

50’ odd object carry (OH or Front Rack)

50’ broad jumps

50, walking lunges

Tuesday 

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 

Wednesday 

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

Thursday 

Full clean 

Work to a heavy 

B)21-15-9 

Hang power clean 135/95

Double unders (singles are 100, 50, 25)

Friday 

Work on pull up progressions and skill

B)E5MOM

400m sprint

21 kb swings (American 53/35)

12 pull ups

Saturday 

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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