Thursday (1Nov18)

Open* gym hours

5am-7am

9am-10am

Noon-1pm

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open gym WOD:

12x

Pick one-

250m ski erg

250m row

200m run

.3 mile assault bike

*equal work to rest

*find a friend to do if with you

Halloween (31Oct18)

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

WOD:

If your team is alive you will start the workout with the first group.  If your team is Zombies you will start the WOD exactly 2 minutes after the living people and try to catch them!

LIVING VS. ZOMBIES

4 Rounds

10 front squats 105/115

31 Doubleunders

20 Wall Balls 14/20 9/10

rest 3 minute

4 rounds

10 deadlifts 185/275

14 burpees over the bar

10 toes to bar

*If your Team is Zombies you must catch at least someone from the other team. If you fail to catch somebody you must do a penalty of 25 burpees after the workout.

**If your team is alive and you get caught by any Zombies then you must also do the 25 burpees.

The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

***Burpees will be completed when everyone is finished. They will be for time.

Wod adapted from CrossFit Lykos

Extra Credit

For time:

10 rope climbs

Tuesday (30Oct18)

WODtimes:

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

WOD:

Snatch grip sotts

5×5

Work to a 1RM snatch

For time-

21-15-9 reps of:

Hang power snatch 75/115

Ring dips from the high rings

(RX is a muscle up into each set of dips)

Extra Credit

For time:

30 strict pull ups

(Scale: banded or 45 ring rows)

Monday (29Oct18)

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

WOD:

25 mins to work up to a

1RM clean & jerk

(If you have any remaining time after failing your C&J continue to max out your clean)

“Grace”

For time:

30 clean & jerks 95/135

Extra Credit

3-5 rounds

20 alternating lunges (front rack)*

5 high box jumps

15-25 GHD sit ups

*increase weight from last week.

Saturday (28Oct18)

Open Gym 9am-noon

Team WOD: 11:15am

*if you want to “Lift” and do the team WOD please done before 11:15

Lift:

4RM bench press

+

3x 3-4 @ 90% of ?

&

5x 4-6 DB strict press

5x 4-6 DB bent over row

3x 10 lateral DB raises

3x 30-60s plank hold

Team WOD:

Teams of 2-

30min AMRAP

30 burpee pull ups

50/60 bike

30/40 Cal row

10 power cleans 135/225

(Break up reps whatever way you like)