CrossFit WOD, October 31, 2018

Underestimated

Metcon
Underestimated (Time)
4 Rounds for time
35 Jumping pull-ups
20 Thrusters (45/35)

Skill
T2B Skill work (Max reps)
Complete 3 sets of:
30 Second AMRAP seated pike raises (hands between hips and knees).
1 Minute rest between sets.

Scaled Option:
1. Alternating legs.
2. Place hands slightly behind the hips.

CrossFit WOD, October 30, 2018

Front Squat 5×7

Weightlifting
Front Squat (5×7)
Front Squat for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps
#4: 7 reps
#5: 7 reps
Score heaviest post in comments weight of each set

Metcon
Handstand Push-up (AMRAP – Reps)
EMOM for 6 minutes:
2-5 Pseudo planche push-ups *note the placement of shoulders in relation to the wrists in video
10 Second planche lean

Scaled Options:
1. Regular push-up + planche lean.
2. Push-up with hands on plates/box/bench + plank hold.

CrossFit WOD, October 25, 2018

Time Flys

Weightlifting
Bench Press (5-5-5)
3×5 @ 40%
1×5 @ 50%
1×5 @ 60%

Metcon
Time Flys (AMRAP – Reps)
AMRAP 5 min
20 DB Squats (50/35)
20 Pull-ups
20 Box jumps (24/20)
Max reps bar muscle-ups

Rest 1 min. Repeat for a total of 3 rounds.

Score: total muscle-ups

CrossFit WOD, October 24, 2018

Hurricane Force

Metcon
Hurricane Force (Time)
3 Rounds for time
400m Run
12 Push jerks (165/115)

Skill
T2B Skill work (Max reps)
Complete 3 sets of:
30 Second AMRAP seated pike raises (hands between hips and knees).
1 Minute rest between sets.

Scaled Option:
1. Alternating legs.
2. Place hands slightly behind the hips.

CrossFit WOD, October 23, 2018

102318

Weightlifting
Back Squat (5-5-5-5-5)
3×5 @ 40%
1×5 @ 50%
1×5 @ 60%

Metcon
Monkshood revisited (AMRAP – Reps)
EMOM 15 min
25 Double unders
AMRAP Wallballs

Score: total wallballs

CrossFit WOD, October 22, 2018

100818

Metcon
100818 (3 Rounds for reps)
15:00
5 Pull-up Rx+ C2B
5 Power Clean 95/65 Rx+ 135/95
5 Power Snatch
5 OHS
Rest 5:00
10:00
10 DL 225/155 Rx+ 275/185
10 Push-up
10 Air Squat
Rest 3:00
5:00
15/12 Calorie Row
15 S2O 115/75 Rx+ 155/105

CrossFit WOD, October 20, 2018

Sat 10/20/18

Metcon
Sat 10/20/18 (Time)
Run 800m
10 box jumps 24/20"
20 air squats
Run 400m
20 box jump
40 air squats
Run 200m
30 box jump
60 air squats
Run 400m
20 box jump
40 air squats
Run 800m