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

Warm Up
10 Dead Lift
Army Crawl/Army Crawl
10 American Swings
15 Burpees

Clean & Jerk 3 x15
Back Squat 5×5

WOD – “Blair”
Max Reps Push Press
60kg Bar?
Post Results

Superman 3 x 30 sec

Warm Up
3 Rounds:
10 Snatch
10 Pull Ups
20 Burpees

Mats
Ladders

Tuck Jumps 4×10

WOD
3 Rounds:
400m
50 Air Squats
“Train Fast, Be Fast,
Train Slow, be Slow”

Jogging the 400 does no good at this point.  Push yourself.

Warm Up
2 Rounds:
10 Hang Clean
10 Push Up
10 Sit Up
400m

Burgeners x 3
Cleans 5×5

WOD – “Allen”
Air Squat Progression”20 Minutes.
Add 1 Rep per minute for 20 Minutes

Core
Knees to Elbows 3×25

Warm Up
3 Rounds:
10 Ninja Roll Ups
400m
10 Box Jumps
5 Hang Cleans

Squat Cleans 5×5
Press and OHS 3×15

WOD – “Valarie”
50 -40 – 30 – 20 – 10
Push Ups
Sit Ups
Pull Ups
Air Squats

Russian Twists
3×50

Warm Up
3 Rounds:
10 Front Squat
400m
20 Sit Ups
10 Burpees

Jerk 5×5
Russian Swings 3×20

WOD – “Ursula”
75 Clean and Jerk
For Time

Superman
3 x 30 sec

Dress Down
Take Roll
Watch a Movie
Discuss how movie can relate to CrossFit

Below is the Last River that I had the Pleasure of Guiding
Before Teaching….Could CrossFit Have Helped?