Monthly Archives: October 2013
Thursday 10.31.13
STRENGTH
Deadlift 5-3-1+
WOD
15 min AMRAP
10 HSPU’s
20 Twisted V-ups
30 Double Unders
Tuesday 10.29.13
Ralphy won Best Costume at the 2013 Spooktacular WOD and brought home a brand new Blender Bottle & Progenex protein.
SKILL
TGU- 10 per side
WOD
For time:
Sprint 200m
12 Thrusters 135/95
Sprint 200m
9 Thrusters
Sprint 200m
6 Thrusters
Sprint 200m
3 Thrusters
Monday 10.28.13
2013 Spooktacular WOD
Strength
Back Squat 5-3-1+
WOD
“Helen”
3RFT
400m Run
21 KB Swings 1.5/1 pood
12 Pull Ups
Saturday 10.26.13
WOD
Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups
Friday 10.25.13
SPOOKTACULAR WOD
Goal: 200 Burpees (+ optional: down 1 beer/person)
Teams of 3
One person does max plate burpees (cannot be done with out another teammate does work)
Second person completes one round of the following:
– 30ft bear crawl
– 10 toes to bar
– 10 wall ball
– 30ft frankenstein walk
Third person rests
Rotate as needed
Thursday 10.24.13
Strength
Deadlift 3-3-3+
WOD
For time:
20 Thrusters 95/65
Max Pull Ups
15 Thrusters
Max Pull Ups
10 Thrusters
Max Pull Ups
5 Thrusters
Max Pull Ups
Record time and number of pull ups per round.
Wednesday 10.23.13
WOD
“Run, Elizabeth, run!”
For time:
400m Run
21 Cleans 135/95
21 Dips
400m Run
15 Cleans
15 Dips
400m Run
9 Cleans
9 Dips
Cash Out
TGU’s
Tuesday 10.22.13
Strength
Pendlay Row 5×7
WOD
4 RFT
3 Wall Walks
30ft Walking Lunge
12 Burpees
30ft Walking Lunge
crossfitaskal 