Strength:

E3MOM 15
2 Deadlifts@80-85%

Conditioning:

4 Rounds

2:00 to Complete:
550/475m Row (Fx: 525/450m) (Rx+: 575/500m)

3:00 Rest after each interval.

Skills and mobility classes start this Saturday!!!! It will start at 1:15 p.m. and will last 30-45 minutes.

Conditioning:

“Cindy”

AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats

Finisher:

Core Strength:
3 Rounds
8 Dragon Flags Eccentric (Fx: Tucked) (Rx+ Full Movement)
8 Foot Assisted Strict RMU Turnovers
2 Skin the Cats
Rest 1:00

Mobility:
1:30 Each Side Scorpion
1:30 Each Side Thread the Needle
2:00 Saddle Pose
2:00 Seated Straddle

Core Blast – 6:45pm!!!! 

Free Beginner CrossFit – 7:45pm REGISTER

Strength:

5 Rounds
3 – 7 Tempo Handstand Push Ups (30×3)
100m Jog/Row

Rx+: Strict with 3″ Deficit
Rx: Strict
Fx: Pike on Box

Conditioning:

AMRAP 9
20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)

Strength:

E3MOM 15
2 Back Squats@80-85%

Conditioning:

Buy In: 400m Run

3 Rounds:
10 Box Jumps (30/24) (Fx: 24/20)
10 Alternating Pistol Squats (Fx: Alternating Reverse Goblet Lunges (50/35))
75 Double Unders (Fx: 50 DUs)

Cash Out: 400m Run

Time Cap 15:00

Yoga with Kristen!!! – 10:00AM

Strength:

15:00 to Find:
1RM Split Jerk

Conditioning:

EMOM 12
1: 20/15 Calorie Assault Bike (Fx: 15/10) (Rx+: 25/20)
2: Rest
3: AMRAP Alternating Dumbbell Hang Split Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
4: Rest

HAPPY HALLOWEEN BCF!!!

Free Beginner CrossFit – 12:00pm REGISTER

Strength:

E3MOM 15 (↑)
1: 4 Squat Cleans + 1 Front Squats
2: 3 Squat Cleans + 1 Front Squats
3: 2 Squat Cleans + 2 Front Squats
4: 1 Squat Clean + 3 Front Squats
5: 1 Squat Clean + 4 Front Squats

Conditioning:

22 – 16 – 10
Front Rack Lunges (115/80) (Fx: 95/65) (Rx+: 135/95)
Kettlebell Swings (32/24) (Fx: 24/16)
30 Sit Ups after each round

Conditioning:

“Nancy”

5 Rounds

400m Run
15 Overhead Squats (95/65)

Finisher:

5 Rounds
10 Each Arm Dumbbell Bench Press
10 Each Arm Dumbbell Bent Over Row
100m Jog

Strength:

Rx+: Max Unbroken Strict Handstand Push Ups (3″ Deficit)
Rx: Max Unbroken Strict Handstand Push Ups
Fx: Max Pike Handstand Push Ups on Box

Conditioning:

AMRAP 20

30/25 Calorie Row (Fx: 25/20)
15 Burpees Over The Rower
10 Each Arm Kettlebell Hang Snatch (Rx: 24/16) (Fx: 16/12) (Rx+: 32/24)

Finisher:

Core Strength:
10 Rounds (Alternating Movements)
:20 Work/:10 Rest
V-Ups (Fx: Tuck-Ups)
Hollow Rocks