WOD

Back Rack Reverse Lunge
Build to a heavy set of 4

“Dry Ice”
12 Minute AMRAP:
50 Double unders
15 Burpees
45 Second L-sit

Tomorrow’s Forecast:
Thursday’s workout calls for working on your weaknesses.

“Fertile Myrtle”
Every 7 Minutes x 3
45/35 Calorie row
35 Wall balls (20/14)
25 C2B pull-ups

Tomorrow’s Forecast:
Wednesday’s workout calls for double unders, burpees, and L-sits.

“Relentless”
5 Rounds:
400 Meter Run
21 KBS (53/36)
15 Push-ups

Tomorrow’s Forecast:
Tuesday’s workout calls for rowing, wall balls, and chest to bar pull-ups. 

“20.4”
For time:
30 Box jumps (24/20)
15 Clean and jerks (95/65)
30 Box jumps
15 Clean and jerks (135/85)
30 Box jumps
10 Clean and jerks (185/115)
30 Single-leg squats
10 Clean and jerks (225/145)
30 Single-leg squats
5 Clean and jerks (275/175)
30 Single-leg squats
5 Clean and jerks (315/205)

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

“Hocus Pocus”
For Time:
200 Meter run, 50 Step-ups (24/20)
200 Meter run, 50 Sit-ups
200 Meter run, 50 Shoulder presses
200 Meter run, 50 Pumpkin clusters
200 Meter run, 50 Shoulder presses
200 Meter run, 50 Sit-ups
200 Meter run, 50 Step-ups

Tomorrow’s Forecast:
Friday’s workout calls for the CrossFit Open WOD.

Box Brief:
The last class on Halloween is 3:30pm. All other classes will run on schedule.

“Slim Jim”
For Time:
25 Ring dips
50 Slam balls (35/25)
100 Double unders
50 Slam balls
25 Ring dips

Tomorrow’s Forecast:
Thursday’s workout calls for the Halloween WOD! Bring a pumpkin and/or wear a costume!

Box Brief:
On Halloween night we will close the gym after the 3:30 class. All other classes will run on schedule.

Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

 “Guess Work”
5 Minute AMRAP:
Buy In – 400 Meter run
20 Pull-ups
20 OHS (95/65)
5-minute rest
5 Minute AMRAP:
Buy In – 400 Meter run
15 C2B Pull-ups
15 OHS (115/85)
5-minute rest
5 Minute AMRAP:
Buy In – 400 Meter run
5 Bar Muscle-ups
10 OHS (135/95)

Tomorrow’s Forecast:
Wednesday’s workout calls for dips, slam balls and double unders.

Box Brief:
This Thursday is Halloween! We encourage you to bring a costume and a pumpkin to the workout.  The 3:30pm class will be our last of the day.  All other classes will run on schedule.

“Body Heat”
20 Minute EMOM:
Even Minutes – Max row for calories
Odd Minutes – Max burpees

Tomorrow’s Forecast:
Tuesday’s workout calls for running, pull-ups, and overhead squats.

Box Brief:
On Halloween night we will close the gym after the 3:30 class. All other classes will run on schedule.

Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).