• 31OCT
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    011114- Saturday

    Main – CrossFit Metcon Metcon (Time) 100 double under 21 front squat @ 115/75# 21 push press @ 115/75# 100 double under 15 front squat @ 115/75# 15 push press @ 115/75# 100 double under 9 front squat @ 115/75# 9 push press @ 115/75# Buyout: 400m Farmers carry, heavy

  • 31OCT
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    Saturday 141101

    Main – Competitors WOD Weightlifting Back Squat (1×5@55%, 1×5@65%, 1×3@75%, 1×2@85%, 1×2@90%) Back Squat (3×10@80%) Metcon Metcon (Time) 3 Rounds 7 Deadlifts (345/225 lbs) 7 Muscle-UpsRest exactly 3 minutes, and then… Metcon (Time) 3 Rounds 20 Wall Ball Shots (30/20 lbs) 15 Toes to BarRest exactly 3 minutes, and then… Metcon (Time) 30 Dumbbell Burpee

  • 30OCT
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    311014- Friday

    Main – CrossFit Conditioning Row 30/30s x 30 Rest 4 min after set 15

  • 30OCT
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    Friday 141031 “Happy Halloween”

    Main – Competitors WOD Weightlifting Every 90 seconds for 15 minutes, (10 sets). Snatch (10×1. Work up to a heavy single.) Weightlifting Front Squat + Jerk (2×1@60%,2×1@70%,2×1@75%,2×1@80%,2×1@85%,2×1@90%) Metcon Metcon (No Measure) EMOM for 24 minutes: Minute 1 – 30 Double-Unders + 10 Pull-Ups Minute 2 – 10 Burpee Box Jump-Overs (24″/20″) Minute 3 – 12

  • 29OCT
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    301014- Thursday

    Main – CrossFit Strength Back Squat (10×3 @85%)


Main - CrossFit

Metcon

Metcon (Time)

100 double under

21 front squat @ 115/75#

21 push press @ 115/75#

100 double under

15 front squat @ 115/75#

15 push press @ 115/75#

100 double under

9 front squat @ 115/75#

9 push press @ 115/75#

Buyout:

400m Farmers carry, heavy