WOD October 26, 2016 at 08:01PM

HALL-o-WEEN Costume WOD!
Monday the 31st
6:30 @ 305
5:30 & 6 @A1A
5:30 @ 262
5:30 @ SRCF
BRING TREATS (…and tricks)

Thursday

Weightlifting
Deadlift (10-10-10-10)
45-50-55-60%
Super Set with
Single Arm Dumbbell Side Bends (10-10-10-10)
stand up straight with a dumbbell in one hand bend down to the side with the dumbbell then stand up straight again. Count is per side, each set.

Metcon
4 rounds for time:
10 Toes to Bar
10 Hang Power Cleans 95/63
10 Calorie Row

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WOD October 25, 2016 at 08:01PM

Wednesday

Strict Press (10-10-10-10)
45-50-55-60%

Ring Dips (1-1-1-1)
Preform 1 set of half your max rep ring dips between press sets. Ex. your max effort set for ring dips is 8 you’ll do 4 dips each time.

CF-L1 Seminar WOD
3 Rounds For Time
15 Thrusters 95/63
12 Burpees

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WOD October 24, 2016 at 08:01PM

Tuesday

Skill Work
Muscle-ups (1-1-1)
Ring muscle up skill work

Double-Unders (1-1-1)
Double Under skill work

Metcon
20 Min EMOM
Min 1: 8 Pullups; RX+ 15 Pullups
Min 2: 30 Double Unders; RX+ 50 Double Unders
Min 3: 2 Rope Climbs; RX+ 3 Rope Climbs
Min 4: Max Calorie Row
Min 5: Rest

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WOD October 23, 2016 at 08:01PM

Monday

Weightlifting

Back Squat 10-10-10-10
45-50-55-60%

Strict Toes To Bar 10-10-10-10
Superset with Squat Sets
Scale 20 V-Ups

Metcon
10Min AMRAP
16 Alternating Dumbbell Snatch 50/30
16 Box Jumps
16 Medball Ground to Over the Shoulder 20/14
RX+ 25 HSPU Buy In

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WOD October 23, 2016 at 02:47PM

Hall-O-Ween WOD @CROSSFITA1A 5:30 & 6pm @CROSSFIT305 5:30pm @stirling_road_crossfit 5:30pm @crossfit262 5pm WEAR YOUR COSTUME, SCARE THE LOCALS. Kipping vampires? Rope climbing zombies? Supergirl doing a muscle up? Ken Bone sprinting down the street? WHAT WILL YOU BE?