Oct 23

Thursday

cfh010

Skills
Attack a weakness for 10-15min

WOD
1000m Row
1000m Run
100 Double Unders
- for time
- starts on rower and ends with double unders
- stagger starts with five athletes starting at a time

Bonus – NFT
Toes 2 Bar – 3×12
GHD Back Ext – 3×12
KB Swings (US) – 3×12 @ (53/35)

-rest 1-2min between sets
-complete all sets of each movement before moving to the next

Oct 22

Wednesday

cfh009

“CrossFit Total”
Find a heavy single for each of the following lifts

a: Back Squat 1-1-1
b: Shoulder Press 1-1-1
c: Deadlift 1-1-1

*After warming up, the first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts*

There will be a time limit set for each of the lifts.

Oct 21

Tuesday

cfhq003

CrossFit Total Retest – TOMORROW

WOD
6 Sprint Rounds
200m Run
12 Wallballs (20/14)(24/20)
12 Slamballs (30/20)(40+/30+)
25 Abmat Situps (+:10 GHD)
- rest exactly 2min after each round
- log total time after last round is completed

Oct 20

Monday

Untitled-5

CrossFit Total Retest – WEDNESDAY

WOD
A: EMOM 8min
e: 7 Clean (135/95)(165/115)
o: Max Double Unders
- score is total DU
- rest 5min before B

B: Half Cindy 
AMRAP 10min
5 Pull-ups
10 Push-ups
15 Air Squats

Oct 18

Saturday

cfhq001

Open Gym – 8-9:30am

WOD – 9:30/10:30
AMRAP 12min
1 Power Clean (185/135)
1 Pull-up
1 Box Jump (24/20)
2/2/2, 3/3/3, 4/4/4, 5/5/5…

Oct 16

Thursday

cfh008

WOD
800m Run
-rest 4min
600m Run
-rest 3min
400m Run
-rest 2min
200m Run

Bonus - NFT
Toes 2 Bar – 3×12
GHD Back Ext – 3×12
KB Swings (US) – 3×12 @ (53/35)

-rest 1-2min between sets

-complete all sets of each movement before moving to the next

Oct 15

Wednesday

cfh007

Strength
Overhead Squat (a: tech work / b: tough but technically sound double)
- 15-20min

WOD
5 Rounds
7 OHS (95/65)
25 Abmat Situps
200m Run (rain sub: 30 du/60 singles)

Rx+
(115/85)
(10 GHD s/u)