1. Strength Back Squat 20 reps @ 50% 2. Conditioning “Tornado” Every 2 min complete a round for 14 minutes: 200m run max Burpee box jump overs 24/20″

10-21-17 Strength/Olympic Barbell Cycling: 7 sets of: High hang clean + low hang clean + Clean *Pull from pockets + pull from below knees+ pull from ground without letting go of bar NO power cleans ****We will be meeting at 2pm also today for “Denise” tribute won at CrossFit 25404. Team workouts will be put…

“What Goes Up, Must Come Down” For time: 10-9-8-7-6-5-4-3-2-1 Overhead Squats, 135/95# 1-2-3-4-5-6-7-8-9-10 Handstand Push-ups

10-19-17 Partner WOD For time: 100 cal row 50 burpees over partner (planking on elbows) 50 Partner deadlifts (435/315#) 50 Burpees over partner (planking on elbows) 100 cal row

10-18-17 Front Squat 10-5-3-1-1-1-3-5-10 Warm up to a weight that is challenging for 10 repetitions but allows for excellent technique. Use this load as a gauge to proceed. Add weight for the next set, but only if movement quality is consistent. If excellent technique cannot be maintained, do not increase weight. If you have previous…

10-17-17 Run a 5K Compare to 4/22/2017

10-16-17 “Barnes” 4 rounds for time: 6 bar muscle-ups 10 squat cleans 135/95# 14 jerks 135/95# 71 double unders

“The Queen” AMRAP-30 of: 5 HSPU 10 Pistols 15 Pull-Ups 200m run *If you have a vest, wear it.

10-12-17 “Annie’s Revenge” For time: 100-80-60-40-20 Double unders 25-20-15-10-5 Dumbbell Snatches 50/35# 50-40-30-20-10 Abmat sit-ups 25-20-15-10-5 Dumbbell Snatches 50/35#

10-11-17 1: Strength/Benchmark @ 0:00 Overhead Squat 3-2-2-1-1-1 every 2 min a set Take 2 min starting @ 12 min mark 2: Strength/Benchmark @ 14:00 Push Press 5-4-4-3-3-3 every 2 min a set 3: Row Benchmark @ 30:00 mark Max Effort 500m Row *Similar to last week’s squats, we are looking for a +90% lift…

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