11/01

Skill:
Bench press
10,8,6,4,2

Wod
50 boxjumps 24/20
40 wallballs 20/14
30 benchpress 135/95
20 toes to bar
10 frontsquats 135/95

10/31 WOD

Skill: Dead Lift and Power Clean

Every Minute on the Minute:

3 Deadlifts
2 Power Cleans

Weight is 85% of your one rep max.

WOD: 4 Rounds

Each round is as follows:

In 1:30, run 200 meters, max rep deadlifts. Rest 30 seconds. In 1:30 run 200 meters, max rep cleans. Rest 2:00.

Rx Weight 135/95

10/30 WOD

10/30 WOD

Sprints:

4x40 yard dash. Record your best time.

WOD: 3 Rounds for Time

5 Strict Pullups
10 Ring Dips
20 Ab Mat Situps
40 Double Unders

Ground to overhead, it must be Tuesday at CrossFit PPG

10/29

Skill:
Snatches 5:00 EMOM 5 reps 75%
Wod
10,9,8,7,6,5,4,3,2,1
Snatches 95/65
Kb swings 53/35
Run 200m

10/28 WOD

Skill: Handstand push-ups 

WOD: 

30 Calorie Row

30 Front Rack Lunges 95/65

30 Box Jumps 

30 HSPU 

Round one: Work for five minutes, then stop. Rest two minutes. 

Round two: Work for 7 minutes, then stop. Rest two minutes. 

Round three: Complete all four exercises. 

Workout scored by total reps completed. 

10/24 WOD

10/24 WOD

 

Tabita:

Wallballs

Boxjumps

Battleropes

Sdhp 95/65

Skill frontsquats 5x5 75%

10/23 WOD

10/23 WOD 

Cindy

20 Minute AMRAP 

5 Pull-ups 

10 Push-ups 

15 Squats 

10/22

10/22 WOD 

50 Double Unders 

1 mile run

50 Toes 2 Bar

1 mile run 

50 Clapping Push-ups 

10/21

Skill
Every 30 seconds for 10:00
2 double arm cleans 35/18
3 double arm squats 35/18

Wod
3RFT
1:00 kb swings 53/35
Rest 30 seconds
1:00 double unders
Rest 30 seconds
1:00 calorie row
Rest 30 seconds

10/18

Skill
Snatch 1rm
Wod
10,9,8,7,6,5,4,3,2,1
Snatch 95,65
Handstand pushups
Ghd
Run 100m

10/17 WOD

Skill

"Bring Sally up, bring Sally down"

WOD 

Buy in: 1,000 Meter Row

Five Rounds

5 Back Squats 135/95

10 Pull Ups

15 Kettle Bell Swings 53/35

Cash out: 1,000 Meter Row

10/15

Skill bench press 5rm
Wod
BARBARA
50-40-30-20-10
Double unders
Situps

10/15 WOD

Skill: Deadlift 6x3 80%

CrossFit Games Open 13.2

10:00 AMRAP

5 Shoulder to Overhead 115/75

10 Deadlifts 115/75

15 Box Jumps 24/20

10/14 WOD

Skill: Shoulder Press 5x5

WOD: 100 Thrusters 95/65

Three burpees on the minute every minute until all 100 reps are completed.  

10/11 WOD

Skill: Back Squat 4x3 85%

WOD: Sweet 16

15 KB Swings 53/35

1 Burpee

14 KB Swings

2 Burpees 

13 KB Swings 

3 Burpess 

Continue this progression until you reach 1 KB Swing and 15 Burpees. Every round the total reps are 16. Thanks to Matt at CrossFit Refuge for the rep scheme.  

10/4 WOD

Filthy Fifty

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

10/2 WOD

5 Rounds for Time

Bench Press 15 Reps 135/95

Row 500 meters 

Skill: 1 RM Bench Press