Warm Up
3 Rounds
10 Cleans
10 Split jumps
Inch Worm 1 Length

Ball Slam 3×20
Overhead Squats 5×5

WOD – “Greg”
20 Minute Progression
Push Ups

Midline
Toes to Bar 4×25

Warm Up
3 Rounds:
10 Push Ups
10 Clean Pulls
5 Strict Pull Ups (Band okay)
10 Air Squats

Russian Swing 3 x 15
Jerk 4×5

WOD – “Frank” Lucky 7
Strict Press 7×1 (set1-7)
Push Press 7×1 (set8-14)
Jerk 7×1 (set15-21)
Lifter to add weight  to each set all the way through

Prone Isolation 3×30 sec

Warm Up
3 Rounds
10 DeadLift
10 Box Jumps
10 Burpees
100 JumpRope
If you can Double under…..Do It!

Mats
Ladders

Double Over Burpees 2×15

WOD
5 Rounds:
300m Sprint
50 Push Ups

Warm Up
2 Rounds
Inch Worm x 1 Length
400m
20 Box Jumps
After 2 Rounds of the Above
Max Reps on Bench Press
Use Bar/10#/10kg

Front Squat 5×5

WOD – “Eugene”
Back Squat Max Reps
60kg?

Midline
3x30sec
Toes to Bar
Back Extensions
Russian Twist

Warm Up
3 Rounds
15 American Swings
10 Pistols (5ea leg)
5 Ninja Roll Ups

Front Squat 5×5
Clean and Jerk 3×20

WOD – “KALSU”
-On the Minute
Every Minute
Until Completed
-5 Burpees
Finish Minute with Thrusters
Continue until 100 Thrusters are acheived.

Please Dress Down
Report to Room 86
We will be listening to a Presentation.
When we are finished we will return to the weightroom
for a brief warm up.

Warm Up
2 Rounds:
20 Sit Ups
10 Air Squats
15 Burpees

OverHead Squats 5×5

WOD – “Dave”
20 Minute Pull Up Progression
Bring a Pair Of Gloves……Seriously

Not only is it Halloween Today but it is a sad day for fisherman around the
American River as Salmon Season on the upper river closes today.

Warm Up
2 Rounds
400m
10 Tuck Jumps
Lunge one Length
25 Sit Ups (GHD?)

Snatch Complex x 3
Push Press 5×5

WOD – “Charles”
Back Squat Bulgarian.
Bring Bulgarian Sheet filled out (Back Squat portion) to class.
Bulgarian Handout can be printed out below.
Click on the PDF Below
bulagarianpdf

Class will meet in Large Gym near weightroom side.
Rodgers Will take roll.
Athletes will perform PE 1/2
Warm Up
Run
CrossFit.

Post Run Time For Full Credit

Warm Up
2 Rounds:
20 Sit Ups
20 Air Squats
20 Russian Swings
20 Push Ups

Mats
Ladders

Find a Back Squat Max (10 Minutes)

Sprints
20 Yard Sprints
On the Minute
Every Minute
For 20 minutes

Homework Print This Document