Kacey Millard

Friday, November 17th 2017

Wear your funky socks today!

Strict Press: Week 10
Add 5-8lbs to your 1RM
Percentages based off of 90% of your 1RM +5-8bls

Set 1: 3 x 70%
Set 2: 3 x 80%
*Set 3: 3+ x 90%
*Last set is an AMRAP

Partner Frannie

12 Minutes to complete:
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

Rest 3 Minutes

15 Minutes to complete:
“Annie”
50-40-30-20-10
Double Unders
Sit-ups

 

Wednesday, November 15th 2017

Wear ALL your crossfit gear for the WOD

BTB 10

Buy-in:
2007m row
Then,
5 rounds each:
10 Toes to Bar
10 Power Snatches (75/55)
10 Burpees over Bar

Partners collectively row 2007m, switching whenever necessary. Then, one partner working at a time will complete a full round before switching with their partner. Each partner completes 5 rounds, for 10 total.

Tuesday, November 14th 2017

Filthy 50

50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (35/25)
50 Walking Lunges
50 Knee to Elbows
50 Push Press (45/35)
50 Good Mornings (45/35)
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

Monday, November 13th 2017

Wear all of your bright colored clothing today!

Front Squat: Week 10
Add 10+lbs to your 1RM
Percentages are based off of 90% of your 1RM +10lbs
Set 1: 3 x 70%
Set 2: 3 x 80%
*Set 3: 3+ x 90%
*Last set is an AMRAP

“Hayes”

For time:

400m run
30 Thrusters (135/95)
400m run

Friday, November 10th 2017

Coach Eddie

Strict Press: Week 9
Add 5-8lbs to your 1RM
Percentages are based off off 90% of your 1RM

Set 1: 5 x 65%
Set 2: 5 x 75%
*Set 3: 5 x 85%
*Last set is an AMRAP

For time:
80 Double Unders
21 Deadlifts (225/155)
60 Double Unders
15 Deadlifts (225/155)
40 Double Unders
9 Deadlifts (225/155)
20 Double Unders

Wednesday, November 8th 2017

Matt R.

5 Minute AMRAP:
25 Calorie row
20 Slam Balls (25/15)
15 Hang Power Snatches (95/65)

5 Minutes rest

5 Minute AMRAP:
20 Calorie row
15 Slam Balls (25/15)
10 Hang Power Snatches (95/65)

5 Minutes rest

5 Minute AMRAP:
15 Calorie row
10 Slam Balls (25/15)
5 Hang Power Snatches (95/65)

 

Tuesday, November 7th 2017

Kaysi

Front Squat: Week 9
Add 10+lbs to your 1RM
Percentages are based off of 90% of your 1RM

Set 1: 5 x 65%
Set 2: 5 x 75%
*Set 3: 5+ x 85%
*Last set is an AMRAP

4 Rounds for time:
10 Front rack lunges (total) (135/95)
15 Burpees
20 Lateral Jumps over bar