1 Nov 16

Strength
6x10 Dumbbell bench press

WOD
4 RFT
400m run
12 KBS (60/45)
21 box jumps

31 Oct 16

Strength
6x3 Front squat

WOD
AMRAP 4
7 reps of bear complex (95/65)
15 burpee over bar
Max rounds of Cindy with remaining time
Rest 4
AMRAP 4
5 reps of bear complex (115/85)
10 burpee over bar
Max rounds of Cindy with remaining time
Rest 4
AMRAP 4
3 reps of bear complex (145/110)
5 burpee over bar
Max rounds of Cindy with remaining time

28 Oct 16

Strength

4x10+10

Deadlifts+pullups

*after each set of 10 DL you complete 10 pullups (any style)

WOD

Partner A Row 500m

Partner B DL Hold (185/115)

Rotate

Partner A Row 400m

Partner B Front Rack Hold (155/110)

Rotate

Partner A Row 300m

Partner B Overhead static hold (135/95)

Rotate

Partner A Row 200m

Partner B plate squat static hold (25/15)

Rotate

*use the same bar and change weight each time

27 Oct 16

Strength
5x5 back squat

WOD
Annie einnA
50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups
right into
10-20-30-40-50 reps for time of:
• Double-Unders
• Sit-ups

26 Oct 16

6x3 CGBP (build)

WOD
4 RFT
400m run
30 Abmat sit-ups
25 KBS

25 Oct 16

5x3 push press (build)
then
3x2 push jerk (build)

WOD
EMOM 20
E:. 3 power cleans @80%
O: 30 seconds of DUBS (scale is 45 seconds of singles)

24 Oct 16

10 minute warm-up

"Move Mountains"
For time:
Run 1 mile
26 burpee box jumps (24/20)
26 strict pullups
26 thrusters (95/65)
26 strict knees to elbows
26 kettlebell swings (53/35)

This WOD was created by Crossfit Invictus for one of their athletes named Jenny LaBaw who is doing what she can to help find a cure for epilepsy. See her story here:
http://epilepsyfoundation.donordrive.com/index.cfm?fuseaction=donorDrive.event&eventID=533

21 Oct 16

Morning class will be doing a team WOD of 10-1 back squat (135/95)
200m run after each set
"I go, you go" format

Noon class will do gymnastics work with Sonia as we go back to basics and then we will learn and play a game of Rowling...just show up and have fun

20 Oct 16

Strength
5x3 DL

WOD
1000m run
100 dubs
75 walking lunges
75 dubs
50 DB/KB thrusters (30/20 in each hand)
50 dubs
25 DL (225/185)
25 dubs

19 Oct 16

Strength
5x5 CGBP (build each set)

WOD
AMRAP 4
21-15-9
KBS (53/35)
burpees
Rest 4
AMRAP 4
15-12-9
KBS (62/45)
burpee box step ups
Rest 4
AMRAP 4
12-9-6
KBS (70/62)
burpee box jump over (can't touch the top of the box)

18 Oct 16

Back squat
3x80%
1x85%
3x80%
1x85%
3x80%
1x90%

WOD
3 RFT
10 FS (185/135)
20 pullups
50 DUBS (125 singles)

17 Oct 16

"Grace"
For time
30 C&J (135/95)

Once fully recovered
2k row for time

Do Grace first then the 2k row, not vice versa...be sure and post your times/weights in your SugarWOD app for your records.  You are only competing against yourself.

14 Oct 16

Gymnastics with Sonia
Accumulate 60 second "L" sit hold

WOD
Teams of 2
100 WB
25 DL (185/135)
150 box jumps
25 DL
200 KBS (53/35)
25 DL
250 dubs
25 DL

13 Oct 16

Strength
Back squat
3@80%
1@90%
3@80%
1@95%

WOD
"Cindy"
AMRAP 20
5 pullups
10 push-ups
15 air squats

12 Oct 16

Strength
6x3 CGBP (build to heavy 3)

WOD
AMRAP 12
10 power cleans (95/65)
10 burpees
10 wallballs

11 Oct 16

Strength
6x3 strict press (build to heavy 3)

WOD
400 m run buy in
21-18-15-12-9-6-3
Box jump overs
DB snatches (50/35)
400 m run buy out

7 Oct 16

10-15 minutes of mobility/warmup

Crossfit Team Series Event 8
Teams of 2 using "I go, you go"
AMRAP 12
30 DUBS (70 singles)
15 power snatch (75/55)
Partner 1 does one round then partner 2 does one round and so on for 12 minutes.

6 Oct 16

Strength
5x5 Tempo CGBP (4 second descent/ascent)

WOD
400m run
15 DL (225/155)
15 box jumps
200m run
15 DL
15 box jumps
400m run
15 DL
15 box jumps
200m run
15 DL
15 box jumps

For Jacob

I'm sure everyone is aware of a recent school shooting at Townville Elementary School in Upstate South Carolina.  One of the victims, 6 year old Jacob Hall, passed away and his funeral is tomorrow, 5 Oct 16. Jacob always told his mom that he wanted to grow up to be a Superhero.  Darrin came up with a really awesome idea, in honor of Jacob, to have as many people as possible wear a superhero item of clothing tomorrow for the WOD.  A shirt, socks, shorts, headband or even a superhero costume.  We will take pictures and post them to our Facebook, web site, and Instagram.

5 Oct 16

take about 10 minutes to warm up

For time:
1500m run (TCB 1K and back + TCB 4 and back + TCB 1 and back = 1500m)
100 double unders (250 singles)
50 SDHP (95/65)
100 double unders
1500m run

4 Oct 16

Strength
6x4 seated press (build each set)

WOD
21-15-9-6
Handstand push ups
TTB

3 Oct 16

5x3 OHS (work on form)

WOD
5 RFT
10 front rack stationary lunges(95/65)
8 kbs
6 pull ups
4 burpee box jumps
2 front squats