(551) 427-5077

Wednesday – November 1

Every 2 Minutes for 10 Rounds

12 Burpees

12 KB Swings (53/35)

12 Alternating KB Reverse Lunges (53/35)

*If you do not complete the round in under 2 minutes, take the next round off

*Record how many rounds out of 10 possible that you complete

*Scale the reps to an amount you can do in under 1:30 prior to WOD

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Olympic lifting (815pm)

A) Hang power clean triples to 85% of max power clean

B) 5 sets:

10 supinated grip barbell row @ 2201

6 seated good mornings

Tuesday – October 31

10 Rounds For Time:

200 M Run

3 Muscle Ups OR 6 Chest to Bar Pull Ups

4 Clean and Jerks (165/105)

5 Box Jumps (24/20)

*30 Minute Cap

Saturday – October 28

In Teams of 2 (1 working/1 resting)

30 Minute AMRAP

50 Pull Ups 

50 Strict Press (75/55)

50 KB Lunges (53/35)

50 Box Jumps (24/20)

50 Burpees

50/40 Cal Row/Bike

Friday – October 27

Part 1:

6 Minute AMRAP

30 Double Unders

20 Air Squats or Lunges

10 Push Ups

Part 2:

5-3-1

5-3-1

5-3-1

Back Squat

1 x 10

Back Squat

Wednesday – October 25

3 Rounds

1 Minute Stations for Max Reps (no time allotted for transitions)

Toes to Bar

Box Jumps

Handstand Push Ups

Sit Ups

Cal Row/Bike

REST

*Record total reps for one score (Fight Gone Bad style)

Tuesday – October 24

5-3-1

5-3-1

5-3-1

Back Squat

1 x 20

Back Squat

*Try to go up in weight from last week…but still avoid failure.  Make your you hit your depth on EVERY squat

Monday – October 23

"Mind Eraser"

20 Minute AMRAP

7 Power Cleans (135/95)

7 Burpees

200 M Run

*Workout taken from Crossfit New England

Saturday – October 21

In Teams of 2 (1 working/1 resting)

50-40-30-20-10

Wall Balls (20/14)

Burpees over Bar

Hang Power Cleans (115/75)

Toes to Bar

Double Unders