Warm up: Coach’s Choice
Strength/Skill: Back Squat
3 x 3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (10 Minute Time Cap)
15-12-9-12-15
Back Squat (115/75)(75/55)
Pull Ups
*RX+: (165/115)(115/75) and Chest to Bar
Stimulus/Focus: Classic CrossFit workout-a squat and a pull. Aim to complete each round in two sets.
Cool Down: 3 Rounds
5 Dips
20 Candlestick Raises
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm up: Coach’s Choice
Strength/Skill: Find a partner and get ready to work!
WOD: Halloween Partner WOD
Run 400 meters as a group of 4
Pair 1: Zombies
“Walk Like the Dead” (30 Wall Walks)
“Grave Busters” (60 Burpees)
“Brain Toss” (60 Wall Balls) (20/14)
“Bloody Bars” (60 Pull Ups)
Pair 2: Defenders
“Haul off the Dead” (200 Meter Partner Carry)
“Fire Breathers” (200 Double Unders)
“Jump High or Die” (100 Box Jumps) (24/20)
“Skull Crushers” (100 Slam Balls) (30/20)
*Switch WODs when both pairs are finished.
Then, run 400 meters as a group of 4 when both are pairs are finished with both parts of the WOD.
In teams of 4, pair off into 2 sets of partners.
Each pair will perform both runs and both parts of the WOD.
Score is the time to complete all work.
Stimulus/Focus: Have fun with friends! Masters: WB (14/10); SB (20/15); Step Ups on Box
Cool Down: Team Choice
Warm up: Coach’s Choice
Strength/Skill: Get Ready to Work!
WOD: CHAD
1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.
Stimulus/Focus: Chad time! This should be a mental and physical grind. The workout is meant to bring awareness to suicide and its reality in our community. Take it on with your CFB family.
Cool Down: Athlete’s Choice
Warm up: Coach’s Choice
Strength/Skill: Floor Press
10 x 2
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: For Time (15 Minute Time Cap)
21-18-15-12-9
Dumbbell Floor Press (50/35)(35/20)
Hand Release Push Ups
Stimulus/Focus: This will be extremely taxing on the chest, triceps, and shoulders. Complete work in small sets to avoid muscular failure. The weight should be heavy.
Cool Down: 3 Rounds
100 Meter Row
5 Chest to Bar Pull Ups
Warm up: Coach’s Choice
Strength/Skill: Split Jerk
1 x 1
Stimulus/Focus: Spend 15 minutes finding a heavy single.
Metcon: 10 Minute EMOM
1 Split Jerk (90% from today’s heaviest)
Stimulus/Focus: This EMOM forces you to lift heavy quickly. If you miss a lift you can reattempt it within the minute. You can only click RX if you use a true 90% and make all 10 lifts.
WOD: 15 Minute AMRAP
100 Meter Run
10 Ground to Overhead (45/25)(25/15)
10 Weighted Ab Mat Sit Ups (45/25)(25/15)
Stimulus/Focus: Push hard on the run. Go unbroken on the movements. Aim for 10 rounds. You can finish the run if you get out the door before time is called. It will count as 1 rep.
Cool Down: Tabata Standing Oblique Twists (45/25)(25/15)
Warm up: Coach’s Choice
Strength/Skill: Snatch
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 5 RFT (20 Minute Time Cap)
200 Meter Farmer’s Carry
20 Kettlebell Hang Snatches
*10 Left/10 Right
10 Goblet Lunges
*One kettlebell for all movements: (1.5/1)(1/25#)
Stimulus/Focus: This will be a grind. Just keep moving. Take shorts breaks when needed.
Cool Down: 3 Rounds
10 V-Ups
20 Russian Twists
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm up: Coach’s Choice
Strength/Skill: Handstand Skill Work: Spend 10 minutes working the skill.
WOD: Walking Cindy-20 Minute AMRAP
5 Pull Ups
10 Strict Push Ups
15 Air Squats
25′ Handstand Walk
Stimulus/Focus: This is Cindy with a twist! Complete a round of Cindy and follow it with 25′ of handstandwalking! Aim for 12 rounds.
Cool Down: 400 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Deadlift
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (25 Minute Time Cap)
21-18-15-12-9-6-3
Row Calories
Box Step Ups (24/20)*Masters may step up. Everyone must step down.
Double Unders
Deadlifts (135/95)(95/65)
Stimulus/Focus: Pull hard on the rower, complete the deadlifts unbroken or in quick singles, and go unbroken on the double unders and step ups.
Cool Down: 3 Rounds
5 Barbell Rollouts
20 Mountain Climbers
