Monday 2015.10.12

Oct 11, 2015

Conditioning

5 rounds:

• 10x  Single-Arm Dumbbell Snatch + 2 Overhead Forward Lunge (in place, snatch + 2 lunges = 20 total lunges per round)
• 15 Pull Ups
• 400m Run

Rest 3-4 minute between rounds.

Record time for each round individually.

Saturday 2015.10.10

Oct 9, 2015

0845 Weightlifting

1000 CrossFit

In teams of 3:

Complete 5 rounds each for time of:

• 300m Run
• 20 Goblet Carry Walking Lunges (53/35)
• 5 Wall Walks

Each team member will start at a different station. You cannot rotate to the next station until all team members have completed their current station.

Friday 2015.10.09

Oct 8, 2015

Note: Today is the last day to register for next Saturday’s Festivus Games. Sign up here!

Strength

15 minutes to establish 3RM Deadlift for today

Conditioning

For time:

• 15 Deadlifts (use 75% of today’s 3RM)
• 30 Hand-Release Push Ups
• 800m Run
• 10 Deadlifts
• 20 Hand-Release Push Ups
• 400m Run
• 5 Deadlifts
• 10 Hand-Release Push Ups
• 200m Run

Festivus Games

Oct 7, 2015

We will be hosting the Festivus Games on Saturday, October 17th. This is a great event for novice and intermediate athletes…but if you want to participate, registration ends this Friday, 10/9. Sign up here today!

Wednesday 2015.10.07

Oct 6, 2015

Strength

15 minutes to build to a heavy single split jerk

Conditioning

5 minutes, as many rounds as possible:

• 5 Burpees
• 5 Pull Ups (Chest-to-Bar if advanced)

Rest 5 minutes, then…

5 minutes, as many rounds as possible:

• 6 Ring Dips
• 9 Box Jump Overs (24″/20″)