**Plan your work. Work your plan**

plan your work

Please note important changes to the schedule for this week:

Tuesday: No 6:30 or 7:30 regular group class. WHY?? Because…we are pleased to announce our second Movement and Mobility Night!! This time it all hips all night :-) Seminar starts @ 6:30.

Friday: Gym closing @ 5:30. WHY?? Halloween. Nuff said…go trick or treat (or both).

 

Friday, October 31, 2014

kettlehell

Happy Halloween!

NOTE:    **No 5:30, 6:30, or 7:30 classes tonight**

141031:

3 rounds not for time:
3 Muscle ups (sub strict pull ups/dips)
20 ft Handstand walk (or Handstand practice or 20 sec hold)
40 Double unders

-then-

“Marimba”
Teams of 2
AMRAP 20:
30 Calorie Row
40 Kettlebell Swings (55#/35#)
50 Abmat Sit-Ups
60 Wall Balls (20#/14#)

Thursday, October 30, 2014

October rings

141030:

“Pachanga”
7 x 2:00 rounds, resting 1:00 between:
200 Meter Run
7 Deadlifts (315#/205#)
Max Double-Unders

-then-

Core Cashout
2 sets not for time
40 AbMat Situps
30 Band or Barbell Goodmornings
20 Strict Toes to Bar

630 Skills: Press Series

Week 12 Day 2 Burgener: 3 x 1 Front Squat @ 104

Tuesday, October 28, 2014

Mwod

**Remember: 6:30 Movement and Mobility Seminar TONIGHT! Come get mobilized and improve your CrossFit…and everything else you might do with your body. No regular 6:30/7:30 class**

141028:

Group hamstring/glute mobility

-then-

“Kettlebell Hell”
3:00 rounds, resting 1:00 between:
1 – 25 KBS, 15 Burpees, AMRAP KB Snatches
2 – 25 KBS, 15 Burpees, AMRAP KB Clean and Jerks
3 – 25 KBS, 15 Burpees, AMRAP KB Goblet Squats
Rest 5 minutes, then repeat once more.
Rx Weights – 55#/35#

Monday, October 27, 2014

nicSquats

141027:

15 minutes to build to a heavy triple back squat

-then-

“Tequila Montoya”
3 rounds:
400m Run
21 Pull-Ups
12 Hang Squat Snatches (95#/65#)

Week 12 Day 1 Burgener: 10 x 2 Back Squat @ 87% (Max Test next week!)

Legacy WOD

View Legacy WOD