10-30 WOD

images

WarmUp
Run 400m
3 Rounds
5 PullUp
5 PushUp
5 SitUp
5 Squat
1) 5×3 OHS; Rest :90
2) ForTime = mainsite wod
Run 400m
50 PullUp
Run 400m
50 PushUp
Run 400m
50 SitUp
Run 400m
50 Squat
Cool
Roll

CF Burn (9am, 6:30pm)
Warm Up
Row 400m
1 lap KneeUp
Row 400m
1 lap ButtKicker
5:00 DU work
1) (CIRCLE OF DEATH).font++ for Jen k
PlankHold while one person is called out to perform 20 perfect Squats.
** 10:00 TimeCap
** Make sure to perform the COD, by the WALL OF SORROWS adjacent to the WELL OF LOST SOULS
2) AMRAP22
Sprint 200m (Run or Row)
5 PullUp
10 PushUp
15 Squat
Cool
Roll

10-28 WOD

motivation 10390894_909787042381072_5503667494055918304_nWarmUp
Run or Row 400m
5:00 DU practice
1 Len Lunge+Twist
1 Len KneeUp
1 Len ButtKicker
2 Rounds
6 SuperMan
6 HollowRock
6 RussianTwist

1) Take 15:00 to work on Handstand progression, HSPU, HSWalking

2) ForTime
Run 800m
3 Rounds
10 HSPU
50 DoubleUnder
10 HSPU
Run 800m

Cool
Roll
CF Burn (9:00am and 6:30pm)

WarmUp
Row 400
1 Len BearCrawl
Run 200
1 Len Inchworm+PushUp
Row 200
1 Len SpiderMan
Run 400
1 Len Lunge+Twist
3 Rounds
10 PassThru
10 GobletSquat
10 RussianTwist

1) Emom6
Even: WallSquatHold
Odd: PlankHold

2) AMRAP20
Run or Row 400m
10 BoxJump
10 RussianTwist
10 PullUp

Cool
Roll

10-27 WOD

Monday:

WarmUp
Run or Row 400m
BandyHam+QuickHip
3 Rounds
10 KipSwing
10 WallSquat
7 PushUp
WarmUp FrontSquat and PushPress

1) EMOM10
Even: FrontSquat x ( 1 pause + 2 regular ) reps
Odd: PushPress x 3 reps
* Use rack, one barbell

2) 21-15-9
PowerClean 135/95#
TTB

Cool
Couch 2:00/Leg
Roll

It’s Time To Train!
#FitnessGoals

10-26 WOD

DSCN4390

SUNDAY: Halloween bash!

Tomorrow is the last day you can enter into October’s bring a Friend and win drawing – win a free month a CFSWP. Here is how you can still enter into the drawing. Bring a friend to our beginners class at 2:00pm tomorrow, let your coach know who referred you and you are both entered into the drawing. It’s that simple folks! All members can enter! We will choose 1 name/winner at the end of the Halloween Bash.

Halloween Wod is this Sunday, please join in on the fun and wear a costume you can workout in!.

Beginners go at 2:00pm, everyone else at 3:00pm. Potluck/ toast to follow. We have some goodies from Hopworks to toast with, potluck including paleo chili contest- vote for your favorite, and prizes for best dressed and performance- by vote. There ar 2 Workouts to choose from. Be sure to come and join in on the fun, enjoy an evening with your community, this is another great reason why CrossFit is so amazing. The people that come together and cheer each other on!
See you all tomorrow!