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CrossFit – Sat, Oct 12 Team of Three (Calories) AMRAP 30 120/90 Calorie Bike 90 Power Snatches 115/85 120/90 Calorie Bike 90 Clean & Jerks 135/95 Max Calorie Bike -One person works at a time -Split reps as you’d like -Mixed Team Calories – 2 Guys, 1 Girl 110 – 2 Girls, 1 Guy 100

CrossFit – Fri, Oct 11 Metcon (7 Rounds for reps) – RX –Every 3:00 x 7 sets:2 power cleans2 thrusters– Increase loading across as many sets as possible. Metcon (Time) 21-15-9 Burpee Pull-ups Step-ups

CrossFit – Thu, Oct 10 General Warm-up Running line drill warm-up 1-2 rounds:Hip rotations – out and aroundHip rotations – in and outHeel walksToe walksOutside feetInside feetA skipsB skipsC skipsHigh kneesButt kicksKaraokeSkipping (forward/back/height/length)Shuttle runs 241010 (Time) – RX –3 rounds for time:600-m runRest 1:00400-m runRest 1:00200-m runRest 1:00– Score = total time. – INTERMEDIATE –Same

CrossFit – Wed, Oct 9 General Warm-up Plyometric warm-up Progression // FocusCalf raises // Press onto the toes.Plate toe taps // Increase speed with each tap.Step-up // Try to press only off a single leg.Drop-and-land off of plate // Land in a good squat position.Step-up + squat landing // Land softly in a good squat

CrossFit – Tue, Oct 8 General Warm-up 3 sets::30 easy pace:20 moderate pace:10 fast pace– Row, ski, or bike. 2 sets:5 elbow-to-instep/leg:30 unweighted good mornings5-10 step back lunges/leg5-10 single-leg toe touches/leg 241008 (AMRAP – Rounds and Reps) – RX –AMRAP 12:25/36 cal on any machine72 double-unders – INTERMEDIATE –AMRAP 12:20/28 cal on any machine50 double-unders

CrossFit – Mon, Oct 7 Choose one lift Power Snatch (Weight) Power Snatch2 sets of 5 reps at 50-60%+5 sets of 4 reps at 60-70%+3 sets of 3 reps at 70-80% – Welcome to week three of our Strength cycle. Stick with the lift you chose in week one. – Use a recent one-rep-max to

CrossFit – Sun, Oct 6

CrossFit – Sat, Oct 5 General Warm-up 1 set:2:00 row or bike, slow 25 ft down and back:Bear crawl (down)Samson lunges (back)Spiderman twistSide lungesCrab walk (focus on maintaining high hips)Inchworm + push-ups 1 set:2:00 row or bike, moderate 3 rounds:5 pike push-ups10 alternating right/left plank shoulder taps to down dog10 bootstrappers 1 set:2:00 row or

CrossFit – Fri, Oct 4 General Warm-up 1 set:5-10 sit-ups5 inchworm + push-ups10 alternating Cossack squats5-10 hand-elevated push-ups 1 set:5-10 tuck-ups10 up-downs10 sumo stance squats5-10 push-ups 1 sets:5-10 V-ups10 up-downs to a 6-inch target10 air squats5-10 pike push-ups 241004 (Time) – RX –21-15-9 reps for time of:Toes-to-barsBurpeesWall-ball shots (14/20 lb) (9/10 ft) – INTERMEDIATE –21-15-9

CrossFit – Thu, Oct 3 Pick one lift wk 2 Push Jerk (Weight) Push Jerk5 reps x 3 sets at 50-60%4 reps x 5 sets at 60-70% Split Jerk (Weight) Split Jerk5 reps x 3 sets at 50-60%4 reps x 5 sets at 60-70% “ In Stock” (AMRAP – Reps) Partner WOD AMRAP 8 minutes