WOD

Tuesday, 2 November

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Bench Press – Wendler Cycle Week 4:

5 @ 75% of 1 RM

3 @ 85% of 1 RM

1 @ 95% of 1 RM (this last set should be a max rep effort)

10 dumbell/kettlebell push ups

10 KTEs

10 Pull ups

6 rounds for time

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Monday, 1 Nov

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500m Row

400 m Run

5 rounds for time

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Friday Night Throwdown

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At Trident CrossFit. Oct 29th 6:00 pm. Local affiliate fun filled competition just in time for Halloween. Drinks and snacks After the workout. Random teams drawn from A hat. Let the fun begin all are welcome.

Todays Morning WOD:

Nancy
5 rounds for time
400m Run
15 Overhead Squat (95/65)

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Thursday, 28 OCT:

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Strict Press – Wendler Cycle Week 3:
5-5-5 @ 75% of 1 RM
3 @ 85% of 1 RM
1+ @ 95% of 1 RM (this last set should be a max rep effort)
6-8 Rounds for time (maybe 10 for elite)
10 box jumps
10 burpees
10 pull ups

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Wednesday, 27 OCtober

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10 Wall Ball (20/14)
12 KB Swing (53/35)
15 Double-unders
250m Row
18 min AMRAP

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Tuesday 26 October

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Dead Lift – Wendler Cycle Week 3:
5-5-5 @ 75% of 1 RM
3 @ 85% of 1 RM
1+ @ 95% of 1 RM (this last set should be a max rep effort)

Dead Lift – 12 reps (135/95)
HSPU – 6 reps
14 min AMRAP

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Monday 25 October

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Ring Dips – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Barbell rollouts – 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

2 min rest:

800m backwards run For time

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Tuesday 22 October

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Pick your favorite Hero or Girls Workout

Heroes and Girls

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Friday 21 October

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Bench Press, Wendler Cycle Week 3
5 @ 75% of 1 RM
3 @ 85% of 1 RM
1+ @ 95% of 1 RM (this last set should be a max rep effort)
Annie: 50-40-30-20-10
Double Unders, Sit ups
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Thursday 21 October

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Bench Press, Wendler Cycle Week 3
5 @ 75% of 1 RM
3 @ 85% of 1 RM
1+ @ 95% of 1 RM (this last set should be a max rep effort)
Annie: 50-40-30-20-10
Double Unders, Sit ups
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Wednesday 20th October

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8 Min Amrap:
10 Box Jumps (24”/30”)
10 DB Snatch (5 each arm) @ 20#W/30#M
Rest 2 Min
7 Min Amrap:
10 KB Swings (1 Pood/1 ½ Pood)
10 Push Press (55#W/75#M)
Rest 2 Min
6 Min Amrap
10 Toes To Bar (Sub KTE if needed)
5 Burpees

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Tuesday 19th October

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Back Squat – Wendler Cycle Week 3:
5 @ 75% of 1 RM
3 @ 85% of 1 RM
1+ @ 95% of 1 RM (this last set should be a max rep effort)
800 M Run or 60 tire bangs 500
Meter row

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Monday 18th October

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1000 M Row or run
30 Push Ups, 30 Pull Ups
750 M Row or run
25 Push Ups, 25 Pull Ups
500 M Row or run
20 Push Ups, 20 Pull Ups

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Friday 15 October

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Squat Cleans 3-3-3-3-3

Then 1 set for max reps @ 115#/75# (sub front squats)

3-5 Rds. Of

5 Burpees

10 DB Thrusters (25/15#)

15 KTE

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Thursday 14th October

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Pick Your Pull Up Poison
20 Min Amrap
Pull Ups – options are:
3 L-Pull Ups,
5 Dead Hang Pull ups,
10 Kipping Pull ups (or band assisted),
15 Jumping Pull Ups
4 Point Shuttle Run

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