Saturday, October 5th

Warmup: 3x:30 Side Plank & 3×12 Hyperextensions

Deadlifts 4×4@85% 1RM

then,

15:00 AMRAP of:

2-Rope Climbs to 15′

12-Deadlifts (185/125)(rx+=225/155)

24-Box Jumps (24/20″)

*The CrossFit Open starts October 10th!  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.

Friday, October 4th

Make Up Day.

*The CrossFit Open starts October 10th!  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.

Thursday, October 3rd

Front Squat 4×4@85% 1RM

DB Stiff Leg Deadlifts 4×4

then,

15-Squat Cleans (115/75)

50-Double Unders

20-Hang Power Cleans

50-Double Unders

25-Front Squats

50-Double Unders

30-Power Cleans

50-Double Unders

for time.

*The CrossFit Open starts October 10th!  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.

Wednesday, October 2nd

Bench Press 4×4@85% 1RM

Barbell Rows 4×4@85% 1RM

then,

5 Rounds for time of:

10-Ring Dips

12-Pullups

14-V Ups

16-Calorie Assault Bike

*The CrossFit Open starts October 10th!  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.

Tuesday, October 1st

Back Squat 4×6@80% 1RM

Hamstring Curl 4×6

then,

21/Leg-Step Ups (35/20’s)

21-Calorie Row

15/Leg-Step Ups

15-Calorie Row

9/Leg-Step Ups

9-Calorie Row

*The CrossFit Open starts October 10th!  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.

Monday, September 30th

Make Up Day.

*The CrossFit Open starts October 10th!  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.

Sunday, September 29th

Push Press 4×6@80% 1RM

Band Pull Aparts 4×6

Overhead Band Pull Aparts 4×6

then,

25 S2OH (95/65)

50 Situps

1 Lap Run

20 S2OH

40 Situps

1 Lap Run

15 S2OH

30 Situps

1 Lap Run

for time.

*The CrossFit Open starts October 10th!  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.

Saturday, September 28th

OHS 4×6@80% 1RM

then,

15 Full Snatch (95/65)

15 Burpees Over Bar

20 OHS (95/65)

20 Burpees Over Bar

25 Power Snatch (95/65)

25 Burpees Over Bar

For time.

*The CrossFit Open starts October 10th!  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.

Friday, September 27th

Skill Practice: Kipping T2B & K2E

then,

500M Ski Erg

2 Rounds of

200M Run

15 T2B

15 KBS (53/35)(rx+ 70/53)

500M Ski Erg

2 Rounds of

200M Run

15 K2E

15 KBS (53/35)(rx+ 70/53)

For time.

*The CrossFit Open starts October 10th!  Register at: Games.CrossFit.com.  Each week the Open wod will be Friday’s class wod so plan on attending on Friday in order to be judged.  We’ll have our evening classes as our “Friday Night Throwdown” from 4:00-7:00 rather than our traditional class structure.