Warm up
Metcon
21 Minute Alternating EMOM:
Minute 1: 15 Burpees
Minute 2: 15/12 Calorie Row
Minute 3: 200m Run
Cash out
3 Sets Each for Quality:
10 Bulgarian Split Squats (each Leg)
12 Strict Toes to Bar
15 Ring Dips
10/24/18
Metcon
Fight like a girl (workout in honor of Andrea Brennan!)
35 min AMRAP
100 Sit-ups
Then
1 Snatch @ 75% of 1 RM
9 HSPU
19 Pull ups
80 Double unders
All of you know Andrea, but what you all may not know is that one of the main reasons “Dre” is the beast she is today is because she fought a real battle in 2015 when she was diagnosed with breast cancer. She kicked the ever-loving sh!t out of cancer and continues to embody that warrior spirit every single day. Fight alongside Dre today in this workout and please consider giving a donation to the National Breast Cancer Foundation in her honor. #kickcancersass #fightlikeagirl #toknowdreistolovedre
10/23/18
Warm up
Strength
Jerks
3 x 2
3 x 1
Metcon
4 Rounds for Time:
500m Row
10 Push Jerks
Rest 2 Minutes
10/22/18
Warm up
Strength
Snatch 5 x 3
Metcon
Every 3 Minutes for 15 Minutes:
200m Run
15 Kettlebell Swings (53/35#)
15 Toes to Bar
10/19/18
Warm up
Strength
Power clean 5 x 1 @ 75%
Metcon
For Time:
100-80-60-40-20 Double Unders
10-8-6-4-2 Muscle Ups
Time Cap = 16 Minutes
10/18/18
Warm up
Strength
Back Squat 3 x 5 @ 80%
Metcon
4 Rounds for Time:
20 Wall Ball (20/14#)
15 Dumbbell Box Step Overs (50/35#)
Rest 1:30
10/17/18
Warm up
Strength
10 minute EMOM
Snatch + 2 Overhead squats
Metcon
12 Minute AMRAP:
200m Run
12 Alternating Dumbbell Snatch (50/30#)
2 Rope Climbs
10/16/18
Warm up
Strength
Deadlift 5 x 1 @ 85%
Metcon
2 Rounds for Time:
100 Calorie Row
50 Handstand Push Ups
Time Cap = 20 Minutes
10/15/18
Metcon
“Angela”
For Time
48 Burpees
Then 3 Rounds of:
10 Pull-Ups
16 Thrusters (95/65 lb)
16 Deadlifts (155/105 lb)
600 meter Run
Then:
48 Sit-Ups
Angela Gray was a CrossFit Level-1 certified coach and owner of CrossFit 134 (Oklahoma City, OK). For three months she battled stage 4 breast cancer and lost her battle on October 16, 2016. Her son, Brent Gray (a personal trainer), designed this WOD, which coach Tim Gray notified us of. The workout honors Angela and her 48 years of life, 3 children, and the date of her passing.
October is Breast Cancer Awareness month. This is to help raise awareness……we have some members who have kicked cancer’s ass and this is in their honor as well!!
10/9/18
Warm up
Strength
Front Squats 4 x 3 @ 75%
Metcon
5 Rounds for Time:
250m Row
10 Bench Press
*1 Minute Rest after each round.
10/8/18
Warm up
Strength
Deadlifts 5 x 3 @ 80%
Metcon
5 Rounds for Time:
50 Double Unders
50’ Single Arm Overhead Walking Lunge
Time Cap = 12 Minutes
10/5/18
Warm up
Metcon
Every 5 Minutes for 20 Minutes:
500m Row
25 Hand Release Push Ups
2 Rope Climbs
Cash out
4 Sets each for Quality:
8 Seated Dumbbell Strict Press
8 Two Handed Dumbbell Bent Over Row
20 Hollow Rocks
10/4/18
Warm up
Strength
Back squat
2 x 10 @ 60%
2 x 5 @ 70%
Metcon
For 4 cycles:
In 3 minutes do 3 rounds of:
8 SDHP (45/35#)
8 Push Press (45/35#)
8 Back Squats (45/35#)
Then with remaining time in each cycle, AMRep of burpees
10/3/18
Warm up
Metcon
New Round Every 4 Minutes for 20 Minutes:
500m Bike
200m Run
Cash out
3 Rounds for Quality:
1. :30 Side Plane (each side)
2. 10 Back Extensions
3. 10 GHD sit-ups
10/2/18
Warm up
Strength
Deadlift
5 x 5 @ 75%
Metcon
10 Minute Alternating EMOM:
Even: 5 Bench Press
Odd: 10 Pull Ups
10/1/18
Warm Up
Strength
5 minute EMOM of
3 Fronts Squats @ 70%
Metcon
Every 3 Minutes for 15 Minutes:
12 Toes to Bar
12 Burpees
50’ Double Kettlebell Front Rack Walking Lunges (53/35#)
9/28/18
Warm up
Metcon
4 Rounds for Time:
15 Deadlifts (225/155#)
15 Box Jumops (24/20”)
15 Wall Ball (20/14#)
Cash out
Bulgarian Lunges 3 x 12
Strict Pull Ups 3 x 12
Superset
9/27/18
Warm up
Metcon
25 Minute Alternating EMOM:
15/12 Calorie Row
25 Ab Mat Sit Ups
50 Double Unders
25 Push Ups
15/12 Calorie Bike
9/26/18
Warm up
Strength
Push press 5 x 5 @ 70%
Metcon
For Time:
10-9-8-7-6-5-4-3-2-1
Push Press (115/75#)
Burpee
Hang Power Clean (115/75#)
Time Cap = 15 Minutes
9/25/18
Warm up
Metcon
5 Rounds for Time:
1 km Assault bike
12 Ring dips
21 Front squats (75/55#)
Cash out
25 m yoke carry