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Oct 21, 2015 [Saturday]

Metcon

Every 5 minutes (4 rounds)
Run 1 lap
12 Back Squats (155/105)
12 Pull Ups

20 min WOD

Oct 20, 2015 [Friday]

1102 CFR Metcon

10-9-8-7-6-5-4-3-2-1 of:

Clusters (135/95)
25 Double-Unders
4 Burpees

For Time

(RX+ 2 muscle ups instead of burpees)

Oct 19, 2017

1101 CFR Metcon [A]

7 min AMRAP partner WOD
A: row for meters
B: plank hold

*plank holder is the pace-setter, once the plank is dropped, the partners swap

3-minute rest in between

1101 CFR Metcon [B]

7 min AMRAP partner WOD
A: Box Jumps (24″/20″)
B: squat hold with weight

*squat holder is the pace-setter, once the squat hold is dropped, partners swap

Cash Out

3 sets of Drop-Set Band Pushdown

Oct 18, 2017 [Wednesday]

1100 CFR Metcon

Kevins 30th birthday WOD

2 rounds of:
30 Deadlifts (115/75)
30 Power Cleans
30 Russian swings (53/35)
30 Kettlebell Lunges
30 American Swings
87 Double Unders

For Time

Cash Out

30 Weighted Hip Extensions

Oct 17, 2017 [Tuesday]

Weightlifting

Clean Complex
1 Clean Pull
1 Power Clean
1 Hang Power Clean
1 Squat Clean into Jerk

Take your time. Go at your own pace. Use this time to practice.

Time Cap: 10-12 minutes

1099 CFR Metcon

3 rounds of:
10 Renegade Rows (50/35)
10 DB Step Ups [24″/20″]
10 DB Overhead Walking Lunge

Time

Rx Plus: 4 rounds

 

Cash Out

Barbell Curl (45/25)
:20 ON – :15 OFF

Scaled: use dumbbells for lighter load

Rx Plus: 65/45

Oct 15, 2017 [Monday]

 

Weightlifting

Bench Press (3-3-3-3-3)

5×3 @ 85%

1098 CFR Metcon

Station 1:
1000m Row
100 Air Squats

***4 min rest***

Station 2:
Run 3 laps
80 burpees

For Time

You can start at either station, rest for 4 minutes in between stations.

Oct 15, 2017 [Sunday]

Weightlifting

Strict Press

5×3 @ 85%

1097 CFR Metcon

21-15-9 of:
Power Clean (115/75)
Push Jerk
Cal Row

For Time

Rx Plus: (135/95)

Cash Out

21-15-9 of:
ab mat sit-ups
Superman

for time

Oct 14, 2017 [Saturday]

1096 CFR Metcon

10 min AMRAP
10 Box Jumps (24″/20″)
12 Chin ups
24 Double-Unders

(rx+ l sit chin ups)

Cashout A

21 Single Leg KB Deadlifts, each side
20 Single Leg KB Sit Up, each side

Not for time

Cashout B

DB’s Farmer’s Walk; 1 lap around the building

Your choice of weight (go heavy).

Oct 13, 2017 [Friday]

Death by Thrusters

Death by Thrusters

Rx: 95/65
Rx Plus: 115/75

your score is your TOTAL reps.

1095 CFR Metcon

Tabata This!

Battle Rope Slammer
L-sit or Tuck holds
Side Plank (4 sets/side)

Stay on your station for 8 rounds

Oct 12, 2017 [Thursdsay]

1094 CFR Metcon

30-25-20-15 of:
Hang Power Snatch (95/65)
250m row
25 GHD sit-ups

For Time

Cash Out

Accumulate 3 minutes of planks, any style (front, side, weighted)

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