Now available on I-tunes (HERE)
“S.O.B.”
Mon October 12/15
SOB – Cycle 03
WOD –
STAT HOLIDAY
FITNESS TEST
OPEN WOD 15.5
– Row (Calories)
– Thrusters (65/95#
27-21-15-9 for time
CLASS TIMES OF 10AM, 11AM, 12PM – come test your fitness with us. Open to anyone with CrossFit experience, this is a FREE class.
TUES October 13/15
SOB – Cycle 03
WOD –
Level 2+3 – Fitness & Sport
A. Complete 8 min of; (no race)
– 10 GHD Sit-ups
– 10 Pistols
B. Touch and go Clean and jerks 4×8 – build to heavy set
C. Press + push press + push jerk 3×3+1+1 -build
>>>In Class
A. “ADAMBROWN” – HERO
Two rounds of;
– 24 195/295# Deadlifts
– 24 18/24” box jumps
– 24 14/20# wallball
– 24 115/195# bench press
– 24 18/24” box jumps
– 24 14/20# wallball
– 24 100/145# cleans
**Time cap 20min
Level 1 – Health
A. “ADAMBROWN” – HERO
Two rounds of;
– 24 145/225# Deadlifts
– 24 18/20” box jumps
– 24 12/16# wallball
– 24 95/135# bench press
– 24 18/20” box jumps
– 24 12/16# wallball
– 24 75/115# cleans
**Time cap 20min
Elements
A. “ADAMBROWN” – HERO
Two rounds of;
– 16 heavy deadlifts
– 16 box jumps
– 16 10/14# wallball
– 16 moderate bench press
– 16 box jumps
– 16 10/14## wallball
– 16 KBS
**Time cap 20min
T2W – Level 3
-Pre-work
– For total time, women will complete, then men will complete:
– 50 GHD sit-ups
– 50 Muscle-ups
– 50 hang power cleans @ 135/205#
**Time cap “None”
(men will go first)
WED October 14/15
SOB – Cycle 03
WOD –
Level 2+3 – Fitness & Sport
– Rest Day
Level 1 – Health & Elements
A. Drop clean 3×5 (very light
B. High hang clean 2×5 – moderate
C. Hang clean 2×3 – heavy
D. Low hang clean 2×3 – heavy
E. AMRAP in 8 min;
– 10 perfect push-ups
– 10 pull-ups
– 10 one armed KBS (l/r) @ moderate load
L2T – Level 2
– Snatch progressions warm-up (positions)
– Clean and jerk technique
THURS October 15/15
SOB – Cycle 04
WOD –
Level 2-3 – Sport + Fitness
A. Snatch 4(80%x2)
B. Clean and jerk 4(80%x2)
>>>In Class
Bring a Friend Day
A. “HIIT Sqwaats3”
Complete Every 4 min x 7 rounds
– 6 back squats @ 72.5%
– 10-12 HSPU’s
– 6 gym width sprints
Level 1 – Health & Elements
A. “HIIT Sqwaats3”
Complete Every 4 min x 7 rounds
– 6 back squats
– 10-12 Heavy DB push press
– 6 gym width sprints
T2W – Level 3
– Pre-work
– HIIT Sqwaats3 variation.
FRI October 16/15
SOB – Cycle 04
WOD –
Level 2-3 – Sport + Fitness
A. Tire Flips 5×5 (heavy, but unbroken)
**If you are in between tires, then modify reps up to 8 with lighter or 3-4 with heavier
B. EDT – MU’s
AMRAP in 8 min of unbroken bar MU’s (choose reps between 2-8 based on your skill…reach just past your comfort zone)
>>>In Class
A. Axle push press 3×6 – build to heavy
B. “Jack” – HERO (modified)
AMRAP in 17 min
– 10 75/115# push press
– 10 16/24kg KBS
– 10 20/24” box jumps
Level 1 – Health
A. Axle push press 3×6 – build to heavy
B. “Jack” – HERO (modified)
AMRAP in 17 min
– 10 65/95# push press
– 10 12/16kg KBS
– 10 18/20” box jumps
Elements
A. Axle push press 3×6 – build to heavy
B. “Jack” – HERO (modified)
AMRAP in 17 min
– 10 light weight push press
– 10 KBS
– 10 box jumps
SAT October 17/15
SOB – Cycle 04
WOD –
Level 2-3 – Sport + Fitness
A. High hang vertical torso snatch 2×5 – light
B. High hang snatch 1×5 – (5-10# heavier than A.)
C. Hang snatch 2(72.5%4)
D. Low hang snatch 2(75%x3)
E. Snatch 4(75%x3)
>>>In Class
“Playing Hooky”
A. Complete Every 3min;
– 4 deadlift (heavy)
– 50 DU’s
10 rounds
Level 1 – Health & Elements
“Playing Hooky”
A. Complete Every 3min;
– 4 deadlift (heavy)
– 50 DU’s or single skips
10 rounds
SUN October 18/15
SOB – Cycle 04
WOD –
Level 2+3 – Fitness & Sport
– Rest Day
Level 1 – Health & Elements
A. Pistols EMOM x 12 rounds
– Choose a number of reps/min to complete based on skill/strength, alternate legs each rep (should not take longer than 15sec each min
B. Rope climbs – AMRAP in 8 min
**Choose lying, ½ climb, full, but rest as needed
C. Complete;
– Row 350m
– 10 burpees over rower
4 rounds for time
