WOD 141020

bbs back squat 10 min EMOM 5 reps @ 1.25  body weight   metcon -for time 40 wall ball 20/14 30 push ups 40 wall ball 201/14 20 OHS 95/65 10 burpees 20 OHS 95/65 10 burpees


WOD 141017

BBS Deadlift 5rm Metcon 18 Power cleans 135/95 200 m run 15 power cleans 200 m run 12 power cleans 200 m run 9 power cleans 200 m run 6 power cleans 200 m run 3 power cleans


WOD 141016

Spend 15-20 minutes on Goat work (stuff you’re not very good at yet) At 30 after (if you are late- you just spend less time on goat work) “Tabata this” Tabata row rest 1 minute tabata air squat rest 1 min tabata pull-up rest 1 min tabata push-up rest 1 min tabata abmat situp

901

141015

bbs 4 min amrap body weight front squats   metcon 5 min amrap 5 HSPU 5 pull ups 1 min rest   5 min amrap 10 T2B 5 STOH 115/75 1 min rest   5 min amrap 4 box jump 30/24 4 thruster 115/75


WOD 141014

BBS Strict press 3RM Metcon 1 min Snatch 95/65 2 min burpee over bar 3 min- 300 m run with remainder of time AMRAP Wall balls 20/14

220

419

WOD 141013

BBS Back squat 3rm Metcon 30 Hang squat clean thrusters 115/75  


WOD 141011

50 RFT  (yes 50) 1 Strict pull up 2 Power snatchs 115/75 3 burpee/ box jumps 24/20

755

127

WOD 141010

BBS Bench press 5rm Metcon 12 min amrap 500 m Run 50 Wall balls 20/14 40 T2B 30 Power cleans 135/95 20 pull-ups


141009

Open Gym/ Make up day Use Thursdays to come in and work on things that you’d like to improve on. You can also make up a workout that you’ve missed this week. This is also a good day to bring in a friend that is interested in trying CrossFit!

741

WOD 141008

bbs front squat 3×3 @ 80%   metcon 1 min of burpees 2 mins of front squats 135/95 3 mins of (1) 300m run -then w/ remaining time amrap dead lifts 135/95 1 min rest