Wod’tober is here!!! Get ready to thriller dance.

Monday 

A)3 RDS12 situps with plate overhead 6 walking plank (foream to hand transition) 6 rolls from hollow hold into superman and back (no arms) 12 air squats B)TGU technique

C)Turkish get ups

-Build to a moderate load on each side not for time focused on skill and semi challenging/doable weight. 

D) “Even Steven”

Alternating EMOM 8 (16 min total)

-min 1. 10 push ups (hands on bench or tire) 20 singles or double unders. 

-min 2. Max cal row/bike

Bootcamp/Monday 

Warm up/same as CF

B)HSPU/ring dip warm up and technique

C)5 hand stand push ups

10 med ball cleans 20/14

10 Hspu

15 med ball cleans 

20 ring dips

20 med ball cleans

40 push ups (hands on tires or benches)

30 med ball cleans

300m run 

Tuesday 

A)Run 300.... then3 RDS 6e pistols/single leg step ups 20 American KBS 20 partner high fives in plank

B)E2MOM 10min

Complex 

1 Hang squats clean 

2 front squats 

C)Team of 3 wod, 1 works 2 rest/recover

“Power steering”

45 Hang power cleans 155/105, 95/65

60 synchro air squats (all 3 squat together)

65/45 cal row

Bootcamp/Tuesday 

A)Run 300 3 RDS 6 ring row 20 American KBS 20 partner high fives in plank

B)rope climb technique

C)300m run

3 rope climbs

80 air squats

100m run

2 rope climbs 

60 air squats 

100m run

1 rope climb

40 air squats 

300m run

Wednesday 

A)10 min of plate hop ro sham bo Details: Make 1-2 lines of plates with 12- 20 or so in a row. Competitors must start in lines at opposite ends and hop one from each side one at a time to each plate as they move toward the center. Whey they are face to face, they will ro sham bo (rock paper scissors) and the loser has to do 5 burpees. As soon as someone loses, a new compeitor jumps in on the losers side and hops forward toward the winner. The loser gets back in line after their burpees.

800m run (subtract 100m for each win from game)

B)prep for hand stand push ups and deadlifts. 

“Jacked & Diane”

200m run

21 deadlifts 225/155, 155/105

200m run

18 hand stand push ups

200m rum

15 deadlifts

200m run

12 hand stand push ups

200m run

9 deadlifts

200m run

6 hand stand push ups

200m run

Bootcamp/Wednesday 

Same as CF

Deficit deadlift (on 45lb plates)

E2MOM 10min

5-5-5-5-5

Wod

4x

25 cal row

25 burpees 

Thursday 

A)Shuttle run for 200m total distance

Then 3-4 RDS 1min: Hang on a pullup bar with a med ball between feet. Compete with the person next to you, trying to knock their med ballout of their feet while keeping yours.

7e- 1 arm box step ups w/ KB B)Rope climb technique

C)”Scarecrow”

3x

50/35 cal row

200m farmer carry 53/35, 35/26

3 rope climbs

Bootcamp/Thursday 

Shuttle run for 200m total distance 3-4 RDS 1min: Hang on a pullup bar with a med ball between feet. Compete with the person next to you, trying to knock their med ballout of their feet while keeping yours. 7e leg- 1 armed front rack box step ups w/ KB into an over head strict press B)Proper lat activation technique as it relates to pull ups. 

C)’5’      3min rounds. Of....

20 strict presses to push presses 95/65

Max weighted pull ups to failure, then max strict pull ups to failure, then max kipping pull ups to failure, then max jumping pull ups to failure.  No score work on efficiency/quality of movement.

Friday 

A)Banded front rack stretch B)2RDS 10e direction - circle your head with plate 25m 1 arm OH lunge with plate (left) 25m 1 arm plate pinch hold and walk (left) 25m Russian lunge 25m 1 arm OH lunge with plate (right) 25m 1 arm plate pinch hold and walk (right)

C)21-18-15-12-9

KB strict press (26/18kbs) or (25/15 if DBs)

200m sand bag or med ball run (AHAP)after each set of presses. 

Bootcamp/Friday 

A)Warm up/same as CF

B)10RFT

10 back squats 115/75, 65/45

100m sprint 

1min forced rest/recovery

Saturday 

Warm up/coaches choice 

9am “max out Saturday”

Pick a lift or skill you want to work on. Either do technique work, volume work eg 5x5 or max out. Coach will guide you as needed. 

Wod 

15 min amrap 

7 knees to elbows (strict as possible, scaled will to 10 hanging knee raises)

2 wall walks (scaled is a 50ft bear crawl)

10am team crossFit 

Team of 3 (1 works 2 rest/recover)

Amrap 25 

40 pull ups 

50 burpees over bar 

60 front squats (suggested RX weight increases every round as follows)......

55/35, 65/45, 75/55, 95/65, 105/75

*****yoga***** 11:15am non members welcome for only a $5 drop in. 

Sunday 

Open gym 

9-11am and 

430-630pm