Wod’tober is here!!! Get ready to thriller dance.
A)3 RDS12 situps with plate overhead 6 walking plank (foream to hand transition) 6 rolls from hollow hold into superman and back (no arms) 12 air squats B)TGU technique
C)Turkish get ups
-Build to a moderate load on each side not for time focused on skill and semi challenging/doable weight.
D) “Even Steven”
Alternating EMOM 8 (16 min total)
-min 1. 10 push ups (hands on bench or tire) 20 singles or double unders.
-min 2. Max cal row/bike
Warm up/same as CF
B)HSPU/ring dip warm up and technique
C)5 hand stand push ups
10 med ball cleans 20/14
15 med ball cleans
20 ring dips
20 med ball cleans
40 push ups (hands on tires or benches)
30 med ball cleans
A)Run 300.... then3 RDS 6e pistols/single leg step ups 20 American KBS 20 partner high fives in plank
1 Hang squats clean
2 front squats
C)Team of 3 wod, 1 works 2 rest/recover
45 Hang power cleans 155/105, 95/65
60 synchro air squats (all 3 squat together)
65/45 cal row
A)Run 300 3 RDS 6 ring row 20 American KBS 20 partner high fives in plank
B)rope climb technique
3 rope climbs
80 air squats
2 rope climbs
60 air squats
1 rope climb
40 air squats
A)10 min of plate hop ro sham bo Details: Make 1-2 lines of plates with 12- 20 or so in a row. Competitors must start in lines at opposite ends and hop one from each side one at a time to each plate as they move toward the center. Whey they are face to face, they will ro sham bo (rock paper scissors) and the loser has to do 5 burpees. As soon as someone loses, a new compeitor jumps in on the losers side and hops forward toward the winner. The loser gets back in line after their burpees.
800m run (subtract 100m for each win from game)
B)prep for hand stand push ups and deadlifts.
“Jacked & Diane”
21 deadlifts 225/155, 155/105
18 hand stand push ups
12 hand stand push ups
6 hand stand push ups
Same as CF
Deficit deadlift (on 45lb plates)
25 cal row
A)Shuttle run for 200m total distance
Then 3-4 RDS 1min: Hang on a pullup bar with a med ball between feet. Compete with the person next to you, trying to knock their med ballout of their feet while keeping yours.
7e- 1 arm box step ups w/ KB B)Rope climb technique
50/35 cal row
200m farmer carry 53/35, 35/26
3 rope climbs
Shuttle run for 200m total distance 3-4 RDS 1min: Hang on a pullup bar with a med ball between feet. Compete with the person next to you, trying to knock their med ballout of their feet while keeping yours. 7e leg- 1 armed front rack box step ups w/ KB into an over head strict press B)Proper lat activation technique as it relates to pull ups.
C)’5’ 3min rounds. Of....
20 strict presses to push presses 95/65
Max weighted pull ups to failure, then max strict pull ups to failure, then max kipping pull ups to failure, then max jumping pull ups to failure. No score work on efficiency/quality of movement.
A)Banded front rack stretch B)2RDS 10e direction - circle your head with plate 25m 1 arm OH lunge with plate (left) 25m 1 arm plate pinch hold and walk (left) 25m Russian lunge 25m 1 arm OH lunge with plate (right) 25m 1 arm plate pinch hold and walk (right)
KB strict press (26/18kbs) or (25/15 if DBs)
200m sand bag or med ball run (AHAP)after each set of presses.
A)Warm up/same as CF
10 back squats 115/75, 65/45
1min forced rest/recovery
Warm up/coaches choice
9am “max out Saturday”
Pick a lift or skill you want to work on. Either do technique work, volume work eg 5x5 or max out. Coach will guide you as needed.
15 min amrap
7 knees to elbows (strict as possible, scaled will to 10 hanging knee raises)
2 wall walks (scaled is a 50ft bear crawl)
10am team crossFit
Team of 3 (1 works 2 rest/recover)
40 pull ups
50 burpees over bar
60 front squats (suggested RX weight increases every round as follows)......
55/35, 65/45, 75/55, 95/65, 105/75
*****yoga***** 11:15am non members welcome for only a $5 drop in.