Friday 10/25

This coming Thursday for Halloween we will be completing the “CrossFit Total”! A fun tradition we’ve been doing for the last few years. Costumes are highly encouraged !

Strength Day

Part 1 - Every 2:00

• 5x5 Back Squats

• @ 70-75%

Part 2 - 1 Squat Clean

Set 1 = Every :30 x 6 @ 70%

Rest 1:00

Set 2 = Every :30 x 6 @ 75%

Rest 1:00

Set 3 = OTM x 6 Build

Thursday 10/24

WPD - OTM x 6 RDS

• Min 1 = 12 DB Bench Press (50/35)

• Min 2 = 2 Rope Climbs

• Min 3 = :40 Double KB FR Hold (53/36)

• Min 4 = Max Cal Row

• Min 5 = Rest

Wednesday 10/23

If you are looking for a TT24 partner please let us know asap and we’ll help you find one!

Strength- Every 2:00

• 3-3-3-3-3-3 Front Squats

• Build based off feel

WOD - 7RFT

• 10 DB Hang Snatch (50/35)

• 10 Box Jumps (24/20)

• 200m Run

Tuesday 10/22

WOD - Every 2:00 until row completion

• 5 Pull ups

• 10 Push ups

• 15 Sit ups

• Row until 2,00m

  Cap = 30:00

Monday 10/21

Strength - Every 90s x 7 Sets

• 2 Hang Power Cleans

• Build based off feel

WOD - For Time

• 50 DUs + 30 Deadlifts (135/95)

• 50 DUs + 15 Hang Power Cleans

• 50 DUs + 30 DLs

• 50 DUs + 15 HPCs

• 50 DUs + 30 DLs