31 Oct 2018

Part 1)
Barbell Strict Press 5-5-5-5-5
Dumbbell Bent Over Row: 5-5-5-5-5 (each side)

Part 2)
“Crossfit.com 181001″
30 Toes-to-bars
40 Single-arm dumbbell snatches @ 22.5kg/15kg
50 Dumbbell box step-overs @ 20”
40 Single-arm dumbbell snatches
30 Toes-to-bar
(15 minute CAP)

30 Oct 2018

Part 1)
20 minutes to establish a 1RM Deadlift

Part 2)
4 Rounds for max reps:
1 minute: Row/Bike
1 minute Shuttle Run
1 minute: Wall Walks
– Rest 1 minutes between rounds.

29 Oct 2018

Part 1)
6 X 3 minute rounds:
A) 5 Tempo Push-Ups + 5 Tempo Spotted Pull-Ups
B) 5 Tempo Dips (Ring/Bar) + 5 Tempo Pull-Ups
C) 3-5 Weighted Muscle-Ups
*Tempo = 3 seconds up/down, 1 second pause, 3 seconds down/up, 1 seconds pause.

Part 2)
“Jacked Cindy”
As many rounds as possible in 10 minutes of:
3 Bar Muscle-ups/ Scale to 5 Chest-to-Bar Pull-Ups/5 Pull-ups/5 Ring Rows
10 Push-Ups
15 Wall Balls Shots @ 9/7kg

28 Oct 2018

COW 18.3 & 18.4!

18.3
10 minutes to find 1RM Hang Clean

18.4
For time:
Run 5km

26 Oct 2018

Part 1)
Front Squat: 15 minutes to find a 1RM

Part 2)
As many rounds as possible in 20 minutes of:
10 Ring Dips
20 Single Arm Overhead Squats (10L/10R) @ 15kg/10kg
10 Russian Twists @ 10/5kg plate
20 Jump Lunges
Run 400m

25 Oct 2018

In Partners:
4 Rounds for Max Reps:
P1) 45 Seconds Burpee’s / 15 second change
P2) 45 Seconds Assault Bike / 15 second change
*Switch exercise every minute until each athlete has done 4 efforts on both stations*

– Rest 3 minutes –

4 Rounds for Max Reps:
P1) 45 Seconds Sit-Ups / 15 second change
P2) 45 Seconds KB Swings / 15 second change
*Switch exercise every minute until each athlete has done 4 efforts on both stations*

– Rest 3 minutes –

4 Rounds for Max Reps:
P1) 45 Seconds Row / 15 second change
P2) 45 Seconds Double Unders / 15 second change
*Switch exercise every minute until each athlete has done 4 efforts on both stations*

– Rest 3 minutes –

4 Rounds for Max Reps:
P1) 45 Seconds Box Jumps @ 24″/20″ / 15 second change
P2) 45 Seconds Wall Walks / 15 second change
*Switch exercise every minute until each athlete has done 4 efforts on both stations*

24 Oct 2018

Part 1)
Bent Arm+Straight Arm
Muscle-Up, Handstand Push-Up, L-Sit, Back Planche

Part 3)
For time:
200m Farmers Walk @ 2 x 32kg/24kg
20 Renegade Rows
200m Front Rack Carry @ 2 x 24/16kg
20 Renegade Row
200m Overhead Carry @ 2 x 16/12kg

23 Oct 2018

Part 1)
Every 2 minutes for 10 sets
2 Hang Squat Clean

Part 2)
12 minute AMRAP:
3 Hang Power Clean @ 60kg/42.5kg
4 Front Squats
5 Back Squats
6 BLOBs

22 Oct 2018

Part 1)
5 x 3 minutes rounds:
A) 10 Leg assisted L-Pull-up + 10 Tabletop Dips
B) 5 Weighted Pull-up + 5 Ring Push-Up/5 Ring Dips
C)5 Weighted CTB Pull-up + 5 Ring Push-Up/5 Ring Dips

Part 2)
For time:
Run 400m
27 Toes-to-bar
Run 300m
21 Toes-to-bar
Run 200m
15 Toes-to-bar
Run 100m
9 Toes-to-bar

21 Oct 2018

COW 18.2
Rx
For time:
100 Double Unders
50 Wall Ball shots @ 9kg/7kg
40 Pull-Ups
30 Front Rack Lunge @ 50kg/35kg
20 Burpee chest-to-bar pull-ups

*14 Minute CAP – score if capped is total reps

Intermediate
For time:
60 Double Under’s
50 Wall Ball shots @ 7kg/4kg
40/20 Pull-Ups
30 Front Rack Lunge @ 40kg/25kg
20 Burpee Pull-ups

*14 Minute CAP – score if capped is total reps

Scaled
For time:
100 Single Unders
50 Wall Ball @ 5kg/4kg
40 Ring Row
30 Front Rack Lunge @ 20kg/15kg
20 Burpee’s to touch

*14 Minute CAP – score if capped is total reps