October 2013

Thursday, October 10th

Skill

Double unders

 

Metcon

6 Rounds

Row Repeats 250m 2:1 rest to row ratio  

 

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Wednesday, October 9th

Yay Burpees!

 

Strength

KB Bulgarian Lunges 4x6 each leg

Back Extensions 4x10

 

 

Metcon - Tabata Mash up

20 seconds on and10 seconds off for EIGHT rounds of each movement. Finish all 8 rounds before moving to the next.

Kettlebell swings

Step ups

Burpees

 

Score is the lowest reps achieved in the set of 8 rounds. 

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Tuesday, October 8th

Jack and Jay getting dirty for a great cause

Strength

DB Renegade Rows 4x12  

 

Metcon

 

400M Run/500M Row

15-12-9

Air Squat

Ring Row

400M Run/500M Row

 

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Monday, October 7th

"Letting beauty speak for itself"

 

Strength

Max Plank Hold

 

Metcon - Competition Style

30-20-10

Wallballs

10-10-10

Push Ups

 

 

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Saturday, October 5th

Strength

Weighted Sled Pulls

 

Metcon 

20 Min AMRAP Teams of 2

250m Row (other partner rests)

10 Burpees (other partner does plank hold)

15 KB Swings (other partner holds squat in the bottom)

20 OH Weighted Walking Lunges (other partner holds plate overhead)

 

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Friday, October 4th

Skill 

Rowing Practice

 

Metcon

15 Min AMRAP 

200m Run

10 Push Ups 

Sand Bag Carry

15 Med Ball Slams

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Thursday, October 3rd

Strength

7x7 KB Deadlift  rest 45 Secs

 

Metcon

20 Min LDL

Row

 

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Wednesday, October 2nd

 

Skill/Strength

DB Snatch

5x5 (5 Each Arm) rest 45 Secs

5 Rds Hollow Body Hold 20 Secs Rest 45 Secs

 

Metcon

3 Rounds for Time

500 Row

10 Ring Rows

10 Goblet Squats

15 Sit Ups

 

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Announcements

Don't miss the 2013 Reebok CrossFit Games on ESPN, starting today, October 2nd! Get the schedule here

 

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Tuesday, October 1st

Strength

OHS Practice with PVC Pipe 5x10

Seated DB Strict Press Rest 7x5; 45 seconds rest

 

Metcon

4 rounds

15 KB Swings 

15 Burpees 

ME rest 2:30 Rest between Rds

 

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