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WOD

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17 Oct Oct. 18

CrossFit WOD

a) Every 90 seconds for 4½ minutes…
12 Back Squat
b) 6 RFT (TCO 12)
6 Power Snatch (moderate)
10 T2B

ETB30

AMRAP 16
200m Run
20 RKBS
100 Single-Unders
20 Goblet Squats
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Oct. 17

CrossFit WOD a) Every 2 minutes for 6 minutes Tree Run 10 DB Deadlifts (moderate) 12 Burpee Box Jump Overs b) 8 Rounds for quality 20m Weighted Walking Lunges 30 second Plank Hold ETB30 EMOM x 20 Min 1: 15/12 Cal. Row Min 2: 15…

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Oct. 16

CrossFit WOD a) EMOM x 5 6-4-2-4-6 Power Clean b) AMRAP 10 200m Run 10 Clusters (light) ETB30 3 minute Max Wallballs rest 1 minute AMRAP 6 10 Ring Row 15 Hanging Knee Tucks 20 sec Plank Hold rest 1 minute 3 minutes Max Burpees

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Oct. 15

CrossFit WOD 1000m Row Immediately into… 40-30-20 30 Box Jumps 30 AbMat Sit-ups 30 KB Sumo DL High Pull (moderate) Immediately into… 1000m Row ETB30 5 RFT 200m Run 20 RKBS 30 second Plank Hold

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Oct. 14

CrossFit WOD For time 50 Pull-ups 400m Run 21 Thrusters (light) 800m Run 21 Thrusters (light) 400m Run 50 Pull-ups ETB30 4 Rounds (1 minute stations) Weighted Step Back Lunges DB Push Press Row DB Front Squats Rest

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Oct. 13

CrossFit WOD a) EMOM x 5 20/15 Cal. Row b) 3 RFT (TCO 13) 20 Box Jump Overs 15 KBS (Heavy) ETB30 EMOM x 18 min 1: 200m/150m Row min 2: 20 Slamballs min 3: 45 second Plank

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Oct. 12

CrossFit WOD a) EMOM x 5 10 Deadlifts (light) + 5 Lateral Barbell Burpees b) AMRAP 10 5 Front Squat from the ground (moderate) 3 Muscle-ups 50 Double-Unders ETB30 For time 800m Run 5 Rounds 10 RKBS 20 Air Squats 800m Run

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