Saturday, Oct. 31, 2015

Warm Up: 2 rounds

  • 10 Good Mornings
  • 10 KB Swings
  • 10 Around the World
  • 10 Air Squats
  • 2 Wall Walks

WOD: Halloween WOD

Your fate will be decided as you enter the box tomorrow! Upon entering you will find out if you are “alive” or a “zombie!” If you are alive you will start the workout first. If you are a zombie you will start the WOD exactly 1 minute after the living people and try to catch them!

800 m Run

After you’re done with the run, you have the option to do the WOD as an individual or complete it as a partner WOD.

31 Deadlifts 95/65 * P2 Wall Sit (Switch)

13 Clean & Jerks 95/65

31 Box Jumps 24/20 ** P2 Plank (Switch)

13 HSPU

31 Floor Wipers 95/65 *** P2 KB Swings 45/35 (Switch)

13 Ring Dips

31 Weighted AMSU **** P2 Mountain Climbers (Switch)

13 Cal Row

31 Double Unders ***** P2 OVH Rev Lunges 45/25 (Switch)

13 Front Squats 95/65

* If you are a Zombie you must catch at least one person.  If you fail to catch somebody you must do a penalty of 25 burpees after the workout.
** If you are 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.

 

Have a fun and safe Halloween!

Have a fun and safe Halloween!

 

Friday, Oct. 30, 2015

Warm Up: 2 rounds

  • 10 Air Squats
  • 10 Pass Throughs
  • 10 Iron Cross
  • 10 Scorpions

Strength/Skill:

DU Practice – 10/20 mins

WOD: “Gator Bait” 

In Honor of the FL/GA Game on Saturday

Cash In

93 Double Unders

then

49 Wall Balls 20/14

41 T2B

2 Rope Climbs 15’/14′

_____________________________

* 93 – number of years of FL/GA rivalry

* 49 = number of GA wins

* 41 = number of FL wins

* 2 = number of ties

Florida-Georgia-logo-2013-

Thursday, Oct. 29, 2015

* Don’t forget the Halloween WOD on Saturday at 9! Let’s see the creative costumes! 

Warm Up: 2 rounds

  • 200 m Run
  • 10 Goblet Squats
  • 30 Sec Handstand
  • 5 Box Jumps
  • 10 Pass Throughs

Strength/Skill:

Every 2 min for 10 min – 3 Front Squats @ heavy

then

EMOM for 5 min – 5 Ring Dips

WOD: 12 min AMRAP

5 Power Snatches 95/65

10 Bar Over Burpees

 

Nate's 1st Muscle Up! Way to go!!!

Nate’s 1st Muscle Up! Way to go!!!

Wednesday, Oct. 28, 2015

Warm Up: 2 rounds

  • 10 Pass Throughs
  • 10 OVH Squats
  • 10 Scorpions
  • 10 RDL to High Kick

Strength/Skill:

Every 2 min for 10 min – Abv Knee Hang Pwr Sn x 3 @ med

then

DU Practice – 10 min

WOD: 3 RFT

5 Muscle Ups/C2B 2:1

50 DU/SU 3:1

25 Wall Balls 20/14

Tuesday, Oct. 27, 2015

Warm Up: 2 rounds

  • 10 Bow Bends
  • 10 Iron Cross
  • 10 Pass Throughs
  • 10 Lunges

Strength/Skill:

Muscle Up Practice – 10 min

then

EMOM for 5 min – 10 Ring Rows

WOD: For time

1600 m Run

50 OVH Step Ups 45/25

2000 m Row

 

CrossFit Moment - Rob helping Chris get through the WOD!

CrossFit Moment – Rob helping Chris get through the WOD!

Monday, Oct. 26, 2015

Warm Up: 2 rounds

  • 10 Goblet Squats
  • 2 Wall Walks
  • 5 Box Jumps
  • 10 Pass Throughs

Strength/Skill:

Every 2 min for 10 min – 3 Front Squats @ heavy

then

EMOM for 5 min – 10 HRPU

WOD: 10 min AMRAP

1 Deadlift 115/75

1 Hang Power Clean 115/75

1 Front Squat 115/75

1 Push Press 115/75

 

Saturday, Oct. 24, 2015

Warm Up: 2 rounds

  • 10 Iron Cross
  • 10 Pass Throughs
  • 10 Scorpions
  • 5 Box Jumps

Strength/Skill:

Double Under Practice 10-20 mins

WOD: “Jackie”

1000 m Run or Row

50 Thrusters 45/35

30 Pull Ups

Friday, Oct. 23, 2015

Warm Up: 2 rounds

  • 30 Sec Handstand
  • 10 Goblet Squats
  • 10 Pass Throughs
  • 10 Lunges

Strength/Skill:

Every 2 min for 10 min – Clean Pull + Pwr Cl (heavy)

MAX Clean if you feel good

then

10 min rope climb – warm up/practice

WOD: 15 min AMRAP

Ascending Order

1 Rope Climb 15’/14′

5 Box Jumps 30/24

5 HSPU

2 Rope Climbs 15’/14′

5 Box Jumps 30/24

5 HSPU

3 Rope Climbs 15’/14′

5 Box Jumps 30/24

5 HSPU

And so on…continue increasing 1 rope climb each round.

 

Thursday, Oct. 22, 2015

Warm Up: 2 rounds

  • 10 Iron Cross
  • 10 OVH Squats
  • 10 KB Swings
  • 10 Pass Throughs

Strength/Skill:

Every 2 min for 10 min – 3 Front Squats @ heavy

then

3 Turkish Get Ups (each arm 6 total)

WOD: For time

21 – 15 – 9

Deadlifts 185/125

T2B

400 m Run after each round

* Friday’s WOD will have Rope Climbs – protect your legs! 

 

Lisa showing us how it's done!

Lisa showing us how it’s done!