Friday 10-13-17
** we will be closed on Saturday to cheer for of festivus competitors. Come out and cheer if you can. If you’d like to compete, you can sign up the day of the event at 8:00am
Warmup
400 m run
3 rounds
10 ring rows
…
Category: Uncategorized
Thursday 10-12-17
Warmup
Fish game
3 rounds
10 jumping jacks
10 burpees
10 sec squat holds
2 min rest
Wod
Front squats
5-3-3-1-1-1-1-1
Wednesday 10-11-17
Warmup
50 doubleunders
3 rounds
10 deadlifts
10 power cleans
10 push jerks
2 min rest
Wod
10 rounds
7 SDLHP 95/65
7 front squats 95/65
7 push jerks 95/65
Tuesday 10-10-17
***850 CrossFit will be closed for the Festivus games on Saturday October 14th, please come out and support our athletes who are competing***
Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 sit-ups
2 min rest
Wod
Complete …
Monday 10-9-17
500 m row
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
Press 1-1-1-1-1
Push-press 2-2-2-2-2
Push-jerk 3-3-3-3-3
Saturday 10-7-17
Festivus games practice. This is the last Saturday before the 2017 Festivus games. We will work through each of the workouts so our teams can practice. Come out with a partner or come alone and we will match you up.
Friday 10-6-17
Warmup
50 doubleunders
3 rounds
10 SDLHP 35/25
10 kb swings 35/25
10 goblin squats 35/25
2 min rest
Wod
20 minutes AMRAP
5 clean and jerks 185/135
10 toes-to-bars
Rest 30 seconds
Thursday 10-5-17
Warmup
400 m run
3 rounds
10 ring rows
10 cleans 45/35
10 jerks 45/35
2 min rest
15 min muscleup practice, use this time to establish a scaling option.
Wod
10 min AMRAP
Muscle-ups
Wednesday 10-4-17
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 jumping lunges
2 min rest
Wod
For time:
50 wall-ball shots 20/14
50 deadlifts, 185/135
50 handstand push-ups
Each time you break a set of wall-ball shots or …
Tuesday 10-3-17
Warmup
500 m row
“Burgenor warmup”
Wod
Overhead squat 5-5-5 reps
Snatch balance 3-3-3 reps
Hang squat snatch 1-1-1 reps