10/15/18 WOD
10/15/18 WOD

1-1/4 Front Squat 5×5 @70-75% Then… 16 Min AMRAP (complete as a ladder of reps 2/2, 4/4. 6/6 etc…) Devil Press 50/35’s DB’s Alt DB Box Step-Ups 24/20 in  

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Endurance 10/14/18
Endurance 10/14/18

9 am Olympic Lift Technique Class with TJ 10 am Endurance with Brian 11:15 Yoga with Brantlee Olympic Lift: Sotts Press/OHS Snatch+OHS Snatch Balance Endurance WOD  1000m Run 10 Strict Pullups 15 Pushups 20 Sit Ups 25 Air Squats 800m Run 10 Strict Pullups 15 Pushups 20 Sit Ups 25 Air Squats 600m Run 10

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WOD 10/13/18
WOD 10/13/18

DeadLift   3-3-3   Then:   In 15 Min:   Perform a 750 Meter Row   Then an AMRAP of:   12 Wall Balls 9 KB Swing 2 Pood/1.5 pood 6 Burpees   Post Loads and Times to ZEN and Comments:  

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WOD 10/12/18
WOD 10/12/18

WWPF 0:00 – 10:00 Establish a 3RM Bench Press   12:00 – 22:00 10 Min AMRAP Relay 10/8 Cal Assault Bike 6 DB Thrusters, 50’s/35’s 1 Rope Climb   24:00 – 34:00 10 Min AMRAP 100m Prowler Push     B4B Saturday November 10th JOIN OUR TEAM    

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WOD 10/11/18
WOD 10/11/18

Front Squat 3×5   Then:   5 rounds of:   7 Burpee Pullups 10 Power Snatch 95/63 21 Double Unders   Post Loads and Times to Zen and Comments:

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WOD 10/10/18
WOD 10/10/18

RDL: 3 x 5 Weighted Strict Pull-ups: 3 x 5   Then…   FOR TIME: 400m Run 21 OHS, 95/63 12 Box Jumps, 30/24 400m Run 15 OHS, 115/73 12 Box Jumps 400m Run 9 OHS, 135/83 12 Box Jumps      

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WOD 10/9/18
WOD 10/9/18

15 Minutes to a Heavy Power Clean and Jerk   Then…. In Any Order, no break between the two: AMRAP 10 Minutes 3 Muscle Ups 5 Power Clean and Jerk 185/133 AMRAP 10 Minutes 250m Row 15 Burpees Duncan the good boy representing CFWC  

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WOD 10/8/18
WOD 10/8/18

1 1/4 Front Squats 5×5 at 70-75% Then… 3 rounds of 3 rounds DB Complex Complete 8 reps of each movement as continuous as possible DB Deadlift DB Hang Power Clean DB Push Press DB Front Squat Rest 2 min

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Endurance 10/7/18
Endurance 10/7/18

9 am -Olympic Lifting Technique with Amie 10am- Endurance with Brian 11:15am- Yoga with Brantlee Endurance: AMRAP 30 Minutes 10 Burpee Box Jumps 24/20 20 KB Swings 53/35 30 Wall Balls 40 Double Unders *Must Run 1 Mile and Row 1000m at some point* Megan Elder working on HS holds  

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Fitness with Foose

CrossFit Total Sum of the Best of Each Lift Back Squat Shoulder Press Deadlift Athlete gets 3 attempts at a 1 Rep Max for each lift not including warm-up sets. There is a 15 min time limit for each lift. Scaling Beginning athletes should treat today as an opportunity to practice and get comfortable with

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WOD 10/5/18
WOD 10/5/18

WWPF 0:00 – 10:00 10 Min AMRAP Relay 1 rope climb 50′ DB Lunges (Front Rack), 50’s/35’s 1 Rope Climb   10:00 – 15:00 50 Synchronized Wall Ball Shots, 20/14 *Rest for Remaining Time   15:00 – 25:00 10 Min AMRAP Relay 50m Farmers Carry, 70’s/53′ 100m Run 50m Famers Carry, 70’s/53’s   25:00 –

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WOD 10/4/18
WOD 10/4/18

Front Squat 3×5   Then:   Power Elizabeth   21-15-9 Power Cleans(135/93) Ring Dips   Post Loads and Times to Zen and Comments:  

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