WOD:Halloween(31OCT14)

WOD:
5am, 6am, 9am, noon, 5pm then Halloween Party

CFPB Bootcamp:
8:45am

CFPB Halloween party & potluck

We will be having a semi-paleo potluck Halloween party.

Bring a yummy dish or beverage to share. In respect for all of us on the Paleo Challenge we will be setting up 2 tables…one labeled “Paleo” and one labeled non “Paleo”

Costumes are HIGHLY encouraged…hope to see you there.

WOD:
“The three bars of the living dead”
Teams of 2
10-9-8-7-6-5-4-3-2-1 reps of
Back squat @1.5x BW
Clean&jerk 1xBW
Snatch@ .75BW
-every 2 minutes both team mates complete 5 drop dead burpees-

*every team gets 3 bars. Team can either work off the percentage of the median weight of both team mates or deload/reload to each partners personal weight

Scaling
A)
Back squat 1.25
Clean & jerk .75
Snatch .65

B)
Back squat 1
Clean & jerk .65
Snatch .5

C)
Back squat .75
Clean & jerk .5
Snatch .4

D) (beginner)
Back Squat
Hang clean & jerk
Hang snatch or overhead squat

CFPB Bootcamp
^same as above^

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WOD:Wednesday(29OCT14)

WOD:
5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

CFPB Bootcamp:
8:45am

WOD
Fight Gone Bad!” w/ hpc

Three rounds of:
Wall-ball, 14/20 pound ball, 10 ft target (Reps)
Hang Power Clean, 55/75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 55/75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

CFPB Bootcamp

Same as above

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WOD:Tuesday(28OCT14)

WOD times-
6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:
Every minute on the minute for 5 rounds
Then every 2 minutes for 3 rounds
1 hang snatch + 1 snatch + 2 overhead squats*
-start at 50% of 1RM *rising bar

Then…
21 minute EMOM
1st minute- 5 deadlifts @ 205/315
2nd minute- 7-10 handstand push-ups*
3rd minute- 10 box jumps 24/28

*mod- 10-12 reg. push-ups, pike push ups off of box, 30sec handstand hold

Extra Credit & Oly Extra Credit
3-5 rounds of:
15-20 GHD sit-ups
10-15 hip extensions