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WOD: Thursday 10/2 SWOD Squat Snatch 1-1-1-1-1 WOD 6 RFT: Squat Snatches and...
SWOD Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. WOD 6 RFT: Squat Snatches and Box Jumps 6 rounds for time of: 5 Squat Snatches, 115/75 lbs 10 Box...
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WOD: Monday 10/6 SWOD Clean & Jerk : 1 Rep Max WOD Grace
SWOD Clean & Jerk : 1 Rep Max Record your best Clean & Jerk 1 Rep Max lift. WOD Grace For time: 30 Clean & Jerks, 135/95 lbs
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WOD: Monday 10/13 SWOD Power Snatch 2-2-2-2-2 WOD Chipper: 1 mi, Wall Balls,...
SWOD Power Snatch 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets. WOD Chipper: 1 mi, Wall Balls, Box Jumps and 2 more For time: Run, 1 mi 50 Wall Balls, 20/14 lbs...
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WOD: Thursday 10/16 SWOD Bench Press 5-5-5 WOD Double Unders, Toes-to-Bar,...
SWOD Bench Press 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. WOD Double Unders, Toes-to-Bar, Shoulder-to-Overhead, Hand Release Push-ups 3 rounds for time of: 50...
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WOD: Friday 10/17 SWOD Squat Clean 1RM WOD AMRAP 7 mins: Squat Cleans and...
SWOD Squat Clean : 1 Rep Max Record your best Squat Clean 1 Rep Max lift. WOD AMRAP 7 mins: Squat Cleans and Double Unders Complete as many rounds as possible in 7 mins of: 5 Squat Cleans, 155/105 lbs...
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WOD: Monday 10/27 SWOD Clean & Jerk 1-1-1-1-1 WOD Clean & Jerk 50 Reps for Time
SWOD Clean & Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. WOD Clean & Jerk : 50 Reps for Time For time: 50 Clean & Jerks, 1x bodyweight
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WOD: Tuesday 10/28 SWOD Back Squat 5-5-5 WOD Karen & Annie’s Playdate
SWOD Back Squat 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. WOD Karen & Annie’s Playdate For time: 50-40-30-20-10 Wall Ball (20/14 lbs) Double Unders Sit-ups...
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WOD: Thursday 10/30 SWOD Push Press 1RM WOD Chipper: Handstand Push Ups, Toes...
SWOD Push Press : 1 Rep Max Record your best Push Press 1 Rep Max lift. WOD Chipper: Handstand Push Ups, Toes To Bars, 800 m and 2 more For time: 25 Handstand Push Ups 50 Toes To Bars Run, 800 m 75...
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WOD: Tuesday 11/4 3 RFT: Front Squats and Push Jerks
SWOD Push Jerk : 1 Rep Max Find your Push Jerk 1 Rep Max. WOD 3 RFT: Front Squats and Push Jerks 3 rounds for time of: 15 Front Squats, 155/105 lbs 15 Push Jerks, 155/105 lbs
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WOD: Friday 11/7 5 RFT: Double Unders, Box Jumps and Push Press
SWOD Push Press 3-3-3 Push Press 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. WOD 5 RFT: Double Unders, Box Jumps and Push Press 5 rounds for time of: 40 Double...
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WOD: Tuesday 11/18 SWOD Push Press 5-4-3-2-1 WOD CrossFit Games Open 12.3
SWOD Push Press 5-4-3-2-1 Use the heaviest weight you can for each set. Rest as needed between sets. WOD CrossFit Games Open 12.3 Complete as many rounds as possible in 18 mins of: 15 Box Jumps, 24/20...
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WOD: Thursday 11/20 SWOD Snatch: 1RM WOD 21-15-9: Squat Snatches and Pull Ups...
SWOD Snatch : 1 Rep Max Record your best Snatch 1 Rep Max lift. WOD 21-15-9: Squat Snatches and Pull Up (Chest To Bar)s 21-15-9 reps, for time of: Squat Snatch, 95 lbs Chest To Bar Pull Up
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WOD: Friday 10/17 SWOD Squat Clean 1RM WOD AMRAP 7 mins: Squat Cleans and...
SWOD Squat Clean : 1 Rep Max Record your best Squat Clean 1 Rep Max lift. WOD AMRAP 7 mins: Squat Cleans and Double Unders Complete as many rounds as possible in 7 mins of: 5 Squat Cleans, 155/105 lbs...
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WOD: Monday 10/27 SWOD Clean & Jerk 1-1-1-1-1 WOD Clean & Jerk 50 Reps for Time
SWOD Clean & Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. WOD Clean & Jerk : 50 Reps for Time For time: 50 Clean & Jerks, 1x bodyweight
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WOD: Tuesday 10/28 SWOD Back Squat 5-5-5 WOD Karen & Annie’s Playdate
SWOD Back Squat 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. WOD Karen & Annie’s Playdate For time: 50-40-30-20-10 Wall Ball (20/14 lbs) Double Unders Sit-ups...
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WOD: Thursday 10/30 SWOD Push Press 1RM WOD Chipper: Handstand Push Ups, Toes...
SWOD Push Press : 1 Rep Max Record your best Push Press 1 Rep Max lift. WOD Chipper: Handstand Push Ups, Toes To Bars, 800 m and 2 more For time: 25 Handstand Push Ups 50 Toes To Bars Run, 800 m 75...
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WOD: Tuesday 11/4 3 RFT: Front Squats and Push Jerks
SWOD Push Jerk : 1 Rep Max Find your Push Jerk 1 Rep Max. WOD 3 RFT: Front Squats and Push Jerks 3 rounds for time of: 15 Front Squats, 155/105 lbs 15 Push Jerks, 155/105 lbs
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WOD: Friday 11/7 5 RFT: Double Unders, Box Jumps and Push Press
SWOD Push Press 3-3-3 Push Press 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. WOD 5 RFT: Double Unders, Box Jumps and Push Press 5 rounds for time of: 40 Double...
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WOD: Monday 11/17 SWOD Front Squat 5-4-3-2-1 WOD 21-15-9: Front Squats and...
SWOD Front Squat 5-4-3-2-1 Use the heaviest weight you can for each set. Rest as needed between sets. WOD 21-15-9: Front Squats and Lateral Burpee (Over Barbell)s 21-15-9 reps, for time of: Front...
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WOD: Friday 11/21 SWOD Deadlift 1RM WOD 5 RFT: Deadlifts and Burpees
SWOD Deadlift : 1 Rep Max Record your best Deadlift 1 Rep Max lift. WOD 5 RFT: Deadlifts and Burpees 5 rounds for time of: 5 Deadlifts, 275/185 lbs 10 Burpees
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