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October 29, 2017

Strength/skill:

8×3 box jumps 30/24

WoD:

AMRAP 12:00

5 HSPU

7 squat cleans 155/115

9 AB mat sit-ups

11 lateral bar hops

October 29, 2017

Testing:

“CrossFit Total”

12:00 to establish 1RM strict shoulder press

12:00 to establish 1RM back squat

12:00 to establish 1RM Deadlift

Cashout:

100 DU

October 29, 2017

EOMOM 20:00

ODD: 30m partner carry

EVEN: 50 DU

October 29, 2017

WoD:

5 rounds

20 wall balls 20/14

15  SDHP 115/85

10 deficit pushups

October 28, 2017

Wod:

With a partner 

30:00 AMRAP

5 C&J 135/95

5 goblet squats 1.5/1

5 Burpee box jumps

(partner one works, partner two rests, switch and repeat until time runs out)

October 22, 2017

Testing:

“Fran”

21-15-9

-Thruster

-Pull-ups

Cashout:

5 RFT

10-scooter ab squishers

20-DU

October 22, 2017

Buy in:

5x250m rowing sprints 

WoD:

AMRAP 6:00 

5 snatches 115/85

20 lateral bar hops

October 22, 2017

Conditioning:

200 DU

WoD:

21-15-9

DL 225/155

T2B

October 22, 2017

Strength/symetry:

5×10 

-Bent over row w/ KB

-Double KB shoulder shrugs

WoD:

5 rounds

1:00 max burpees

1:00 max DU

rest :90

October 21, 2017

WoD: 

Strength/Accessory:

5×10 single arm bent over rows w/ KB (use a weight that is difficult but doesn’t force you to break form)

WoD:

20:00 AMRAP- Climb the ladder!

-2 Front squat 135/95

-2  shoulder to overhead 135/95

-2 DU

-4 Front squat 135/95

-4 shoulder to overhead...

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