Saturday Oct 31st

There is Midday 3.0 from 9am-11:30am
There is #CDP from 11:30am-1:00pm with Sean & Sully

WOD

For time:
21.18.15.12.9.6.3
Ring Dips
OH Squats (115/85)
TC: 20 minutes

*Pack
21.15.9.6
Ring Dips
OH Squats (95/65)
*Pup
21.15.9.3
P-Bar Dips or Push Ups
OH Squats (Scale as needed)

Strength

L1: Do the Class

L2: Self led Warm-up.
A. EMOM x 5 minutes of:
Back Squat x 1 w/2s Pause
Set 1 @ 60%
Set 2 @ 65%
Set 3 @ 70%
Set 4 @ 75%
Set 5 @ 80%
B. Every 90s x 4 sets of:
Back Squat x 1 @ 85%
* Pause for 2 seconds in the bottom.
C. 3 sets: @ 75% of Clean
10 RDL ‘s
Rest 30 seconds
10 Sumo Deadlifts
Rest 30 seconds
10 Russain KB Swings (2/1.5pd)

L3: Self led Warm-up.
A. EMOM x 5 minutes of:
Back Squat x 1 w/2s Pause
Set 1 @ 65%
Set 2 @ 70%
Set 3 @ 75%
Set 4 @ 80%
Set 5 @ 85%
B. Every 90s x 4 sets of:
Back Squat x 1 @ 90%
* Pause for 2 seconds in the bottom.
C. 3 sets of: @ 75% Clean
10 RDL’s
Rest 30 seconds
10 Sumo Deadlifts
Rest 30 seconds
10 Russain KB Swings (2/1.5pd)

2-A-DAY

For time:
12.9.6.3
Muscle Ups
OH Squats (115/85)

L2:
12.9.6.3
Pull Up
Ring Dip
OH Squat (115/85)

Friday Oct 30th

There is No Midday 3.0

WOD

Sumo Deadlift
5-5-5-5-5

A. 2 sets of:
Sumo Deadlift x 5 reps @ 40-50%
B. 2 sets of:
Sumo Deadlift x 3 reps @ 50-60%
Suggested Increases:
Set 1 x 5 reps @ 65%
Set 2 x 5 reps @ 70%
Set 3 x 5 reps @ 75%
Set 4 x 5 reps @ 80%
Set 5 x 5 reps @ 85% +
* Pack – 5 sets x 5 reps 60-80%+
* Pups – 5 sets x 5 reps @ 50-60 % Effort

Cash Out:
3 rounds
50 Dbl-Unders
10 Push Ups
15 KB Swings

Strength

L1: Do the Class

L2: Self led Warm-up.
A. 4 sets of:
Split Jerk
Rest 2 minutes
* Sets 1-2 @ 80% 3-4 @ 85%
B. Every 2 mins x 5 sets of:
Clean x 1
* Sets 1-2 @ 80% 3-5 @ 85%
C. 2 sets of:
21.15.9
DB Tate Press
DB Floor Press
DB Skull Crushers
Rest 60-90 seconds

L3: Self led Warm-up.
A. 5 sets of:
Pause Split Jerk x 1
Rest 2 minutes
* Sets 1-3 @ 85% 4-5 @ 90%
B. Every 2 mins x 6 sets of:
Clean x 1
* Sets 1-3 @ 85% 4-6 @ 90%
C. 2 sets of:
21.15.9
DB Tate Press
DB Floor Press
DB Skull Crushers
Rest 60-90 seconds

2-A-DAY

3 rounds
500m row
21 Burpees
12 Thrusters (95/65)

L2&L3

Thursday Oct 29th

There is Midday 3.0 from 10:30am-12:30pm

WOD

3 rounds
500m row or 400m run
21 Burpees
12 Thrusters (95/65)

*Pack
Same as Rx
*Pup
500m row or 400m run
15 Burpees
9 Thrusters (75/55)

Strength

L1: Class Warm-up.
A. 5 sets of:
Power Clean
Set 1 x 2 @ 7 RPE
Set 2 x 2 @ 7 RPE
Set 3 x 2 @ 8 RPE
Set 4 x 1 @ 9 RPE
Set 5 x 1 @ 9 RPE
B. 3 rounds
400m run
15 Burpees
10 Thrusters (95/65)

L2: Self led Warm-up.
A. Every 2 mins x 5 sets of:
Snatch x 1
* Sets 1-2 @ 80% 3-5 @ 85%
B. 4 sets of:
Snatch Deadlift x 3 @ 80%
Rest 2 minutes
* 10 second descent TEMPO for each rep.
C. Complete
50 Wtd Sit Ups (Feet Anchored)
100 Hollow Rocks
*Hold a DB across your chest

L3: Self led Warm-up.
A. Every 2 mins x 6 sets of:
Snatch x 1
* Sets 1-3 @ 85% 4-6 @ 90%
B. 4 sets of:
Snatch Deadlift x 3 @ 85%
Rest 2 minutes
* 10 second descent TEMPO for each rep.
C. Complete
50 Wtd Sit Ups (Feet Anchored)
100 Hollow Rocks
*Hold a DB across your chest

2-A-DAY

For time:
800m run
20 Strict HSPU
-Rest 2 mins-
600m run
30 CTB Pull Ups
-Rest 1 min-
400m run
40 Wall Balls (30/20)

L2:
20 DB Press (50/30)
30 CTB Pull Ups
40 Wall Balls (20/14)

Tuesday Oct 27th

There is Midday 3.0 from 10:30am-12:30pm
There is Gymnastics with Sam from 7:00pm-8:30pm

WOD

For time:
10 Box Jumps (42/30)
10 Bar Muscle Ups
20 KB Swing (1.5/1pd)
20 Alt Pistols
30 TTB
30 OH Sq. (75/55)
40 Sit Ups
40 Front Sq. (75/55)
50 Burpees
50 Triple Unders

*Pack
10 Box Jump (24/20″)
10 CTB Pull Ups
20 KB Swings
20 Alt Step Ups (24/20″)
30 TTB
30 OH Sq (75/55)
40 Sit Ups
40 Front Sq. (75/55)
50 Burpees
50 Dbl-Unders
*Pups
10 Box Jump (Scale as needed)
10 Pull Ups or Ring Rows
15 KB Swings
15 Alt Step Ups (24/20″)
20 Knee Tucks
20 OH Sq (Scale as needed)
30 Sit Ups
30 Front Sq. (Same as OHSQ)
40 Burpees
80 Single Skips

Strength

L1: Do the Class

L2: Self led Warm-up.
A. Every 2 mins x 4 sets of:
Front Squat x 2 @ 75%
* Pause for 2 seconds in the bottom of each rep.
B. 4 sets of:
Pause Clean DL (BTK) + Clean Pull x 3 @ 100% of 1RM
Rest 2 minute
C. 3 sets of:
Wtd Plank x 60 seconds
Rest 60 seconds

L3: Self led Warm-up.
A. 6 sets of:
Front Squat @ 75% of 1RM
Rest 20 seconds b/t sets
Set 1 x 6-9reps
Sets 2-6 x 2 reps
B. 4 sets of:
Pause Clean DL (BTK) + Clean Pull x 3 @ 100% of 1RM
Rest 2 minute
C. 4 sets of:
Wtd Plank x 60 seconds
Rest 60 seconds

2-A-DAY

For time:
10 Bar Muscle Ups
20 Triple Unders
30 Alt Pistols
40 GHD Sit Ups
50 Burpees

L2:
15 CTB Pull Ups
20 GHD Sit Ups
30 Alt Pistols
40 Dbl-Unders
50 Burpees

Monday Oct 26th

There is Midday 3.0 from 10:30am-12:30pm

WOD

Every 2 minutes x 7 sets
Push Press x 3 reps

A. 2 sets of:
Push Press x 5 reps @ 40-50%
B. 2 sets of:
Push Press x 3 reps @ 50-60%
Suggested Increases:
Set 1 x 3 rep @ 60%
Set 2 x 3 rep @ 65%
Set 3 x 3 rep @ 70%
Set 4 x 3 rep @ 75%
Set 5 x 3 rep @ 80%
Set 6 x 3 rep @ 85%
Set 7 x 3 rep @ 90% +
* Pack – 7 sets x 3 reps 60-85%+
* Pups – 7 sets x 3-5 reps @ 50-60 % Effort

Cash Out:
3 rounds
20 KB Swings
15 V-Snaps

Strength

L1: Do the Class

L2: Self led Warm-up.
A1. EMOM x 5 minutes
Power Clean x 1 rep @ 80%
Rest 1 minute
A2. EMOM x 5 minutes
Power Clean x 1 rep @ 85%
B. EMOM x 8 minutes
Min 1: 10 Pull Ups
Min 2: 10 Ring Dips
C. EMOM x 8 minute
Min 1: 20s Hollow Hold + 40s Plank Hold
Min 1: Rest

L3: Self led Warm-up.
A1. EMOM x 5 minutes
Power Clean x 1 rep @ 85%
Rest 1 minute
A2. EMOM x 5 minutes
Power Clean x 1 rep @ 90%
B. EMOM x 8 minutes
Min 1: 10 CTB Pull Ups
Min 2: 10 Ring Dips
C. EMOM x 8 minute
Min 1: 20s Hollow Hold + 40s Plank Hold
Min 1: Rest

2-A-DAY

For time:
1000m row
50 Wall Balls (20/14)
30 Alt DB Snatch (55/35)

L2&L3

Sunday Oct 25th

There is Midday 3.0 from 10:30am-2:00pm

WOD

5000m row
or
5 rounds for time:
200m run
10 Wall Balls (20/14)
200m run
20 Box Jumps (24/20″) With Step Down
200m run
40 Dbl-Unders -Unders

*Pack
5000m row or Alt WOD
*Pup
2000m row or 3 rnds Alt WOD

Strength

L1: Class Warm-up.
A. 5 sets of:
Power Snatch
Set 1 x 2 @ 7 RPE
Set 2 x 2 @ 7 RPE
Set 3 x 2 @ 8 RPE
Set 4 x 1 @ 9 RPE
Set 5 x 1 @ 9 RPE
B. 3 rounds
200m run
10 Wall Balls (20/14)
200m run
20 Box Jumps (24/20″ With Step Down
200m run
40 Dbl-Unders

L2: Self led Warm-up.
A1. EMOM x 5 minutes
Power Snatch x 1 rep @ 80%
Rest 1 minute
A2. EMOM x 5 minutes
Power Snatch x 1 rep @ 85%
B. EMOM x 5 minutes
10 TTB + 20 Dbl-Unders
*Scale TTB reps if needed
C. Complete
200m Farmers Walk (1.5/1pd)
200m KB F.Rack Walk (1.5/1pd)
200m Farmers Walk (1.5/1pd)

L3: Self led Warm-up.
A1. EMOM x 5 minutes
Power Snatch x 1 rep @ 85%
Rest 1 minute
A2. EMOM x 5 minutes
Power Snatch x 1 rep @ 90%
B. EMOM x 5 minutes
10 TTB + 30 Dbl-Unders
*Scale TTB reps if needed
C. Complete
200m Farmers Walk (2/1.5pd)
200m KB F.Rack Walk (1.5/1pd)
200m Farmers Walk (2/1.5pd)

2-A-DAY

For time:
10 OH Squats (135/95)
30 Strict HSPU
20 Front Squats (135/95)
20 Strict HSPU
30 Back Squats (135/95)
10 Strict HSPU

L2:
10 OH Squats (115/85)
30 DB Push Press (55/35)
20 Front Squats (115/85)
20 DB Push Press (55/35)
30 Back Squats (115/85)
10 DB Push Press (55/35)

Friday Oct 23rd

There is Midday 3.0 from 10:30am-12:30pm
*Tomorrow is Bring-A-Friend WOD at 8:00am with Sully!, Do you have a friend on the fence about CrossFit? Bring them in and have some fun!

Skill:
In 10 minutes: Build to a Heavy-ish
Deadlift x 1 rep

WOD

In Pairs
AMRAP in 25 minutes
30 Dbl-Unders
15 Pull Ups
15 Push Ups
100m run
* “A” completes a full round while “B” rests, then switch.

*Pack
AMRAP in 25 minutes
30 Dbl-Unders
10 Pull Ups
10 Push Ups
100m run
*Pup
AMRAP in 20 minutes
30 Dbl-Unders or 60 Single Skips
10 Pull Ups or Ring Rows
10 Push Ups
100m run

Strength

L1: Do the Class

L2: Self led Warm-up.
A. Every 90s x 4 sets of:
Back Squat x 1 @ 75% of 1RM
* Pause for 2 seconds in the bottom of each rep.
B. 4 sets of
3-Pos Snatch DL + Pull @ 80%
Rest 2 minute
(BTK+ATK+HH) = 3-POS with 2s pause in each POS
C. 2 sets of:
21.15.9
DB Bicep Curls
DB Shoulder Press
DB Tate Press
Rest 60-90 seconds

L3: Self led Warm-up.
A. Every 90s x 5 sets of:
Back Squat x 1 @ 85% of 1RM
* Pause for 2 seconds in the bottom of each rep.
B. 4 sets of
3-Pos Snatch DL + Pull @ 80%
Rest 2 minute
(BTK+ATK+HH) = 3-POS with 2s pause in each POS
C. 2 sets of:
21.15.9
DB Bicep Curls
DB Shoulder Press
DB Tate Press
Rest 60-90 seconds

2-A-DAY

5 rounds
20 Wall Balls (30/20)
20 Burpees

L2:
5 rounds
20 Wall Balls (20/14)
20 Burpees

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