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CrossFit – Sat, Oct 22 Squat Snatch (5×3 75-80%)

CrossFit – Fri, Oct 21 Shoulder Press (4-6 Sets 1-3 Reps @70-75%) Metcon (AMRAP – Rounds and Reps) <p>On the 2:00 x 10 Sets:</p><p>200m Run or 250m Row or Bike 12/9 Calories</p><p>AMRAP "Macho Man" 135/95</p><p> </p><p> </p><p>"Macho Man"</p><p>3 Power Cleans</p><p>3 Front Squats</p><p>3 Push Jerks</p><p> </p><p>Start where you left off on Macho Man&nbsp;</p><p>score is total rounds and reps</p><p>RX 75/55</p>

CrossFit – Thu, Oct 20 Halloween at CFA <p>Thursday October 27th Thursday</p><p>Please get a team together of 2 or more for this very fun event.&nbsp; If you have questions about the day please let us know.&nbsp; You can also revert back to October 5th in WODify for details.&nbsp; We made the theme Hollywood but if

CrossFit – Wed, Oct 19 Back Squat (4-6 Sets 1-3 Reps 70-75%) Metcon (Time) <p>5 Rounds:</p><p>30 DU</p><p>10 OHS 95/65</p><p>Directly…….</p><p>1 Round:</p><p>30 OHS 95/65</p><p>100 DU</p><p> </p><p>RX 75/55</p>

CrossFit – Tue, Oct 18 Squat Clean and Jerk (Weight) <p>Squat Clean &amp; Jerk</p><p>5 Sets:&nbsp;<br />3 Squat Cleans<br />1 Jerk</p><p>75-80% of 1RM Clean &amp; Jerk</p>

CrossFit – Mon, Oct 17 Deadlift (Weight) <p>This is the start of our concentric Cycle. We will work our way to a 1RM on week 5. Every week we will increase %<br /><br />Deadlift&nbsp;</p><p>4-6 Sets:<br />1-3 Reps @ 70-75% of 1RM&nbsp;</p><p><br />*Rest As Needed Between Sets&nbsp;<br /> </p> Metcon (2 Rounds for reps) <p>AMRAP 7</p><p>Max Snatch

CrossFit – Sat, Oct 15 Metcon (Time) Partner WOD For Time: 100-80-60-40-20: DU Sit-ups Into….. 1 Mile Run Into…. 100 DU 10 Rope Climbs 80 DU 8 Rope Climbs 60 DU 6 Rope Climbs 40 DU 4 Rope Climbs 20 DU 2 Rope Climbs Partners split the reps and run together. Do your sit-up at

CrossFit – Fri, Oct 14 Deadlift (4-5 Sets 1-3 Reps @ 80-85%) 3 Second Pause about 1 inch off the floor/mid shin on the way up. Ladies & Gentlemen (Time) 5 Rounds For Time: 3 Rounds of "Cindy" 1 Round of "DT" 155/105 1 Round of "Cindy": 5 Pull-ups 10 Push-ups 15 Air Squats 1

CrossFit – Thu, Oct 13 Metcon (Time) 3 Rounds: 800m Run or 1,000m Row 50 Single DB Box Step-ups 30 Single DB Hang Power Snatch DB 50/35 lb switch arms every 5 reps on the hang power snatch Mobility 2 Rounds of: 1 Minute: frog 1 Minute: pigeon 1 Minute: hamstrings 1 Minute: glutes 1

CrossFit – Wed, Oct 12 Shoulder Press (4-5 set 1-3 reps @ 80-85%) 3 second pause 1 inch off shoulders on the way up. Metcon (Time) For Time: 200m Run 200m Row 10 T2B RX 7 T2B Replace the run with 12/9 cal Bike