October 2015

Happy Birthday Susie!

Warm-up Dynamic Inch Worm 100ft. Squat Shuffles 100ft. “Bring Sally up” Back Squats Workout of the Day Susie B-Day WOD Partner WOD 3 Rounds Shuttle Run (1st partner goes, then tags 2nd partner) 10 Tire Flips (with partner) 30 Broad Jumps (one works/one rests) 78 Situps (one works/one rests) 50m Wheel Barrow w/ partner, then …

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Dips/Box Jumps/Goblet Squats/Run

Strength Front Squats Warm-up Dynamic Butt Kickers 100ft. PVC Passthroughs x10 30 Double Unders (150 Singles) 25 Jumping Jacks 20 Squats 15 Push-ups 10 Standing Lunges Workout of the Day 21-15-9 reps for time of: Dips (MOD – Box Dips/ Adv. Ring Dips) Box Jumps Goblet Squats Run 200m between each set

Row/Deadlifts/Pull-ups/Lateral Jumps

Warm-up Dynamic Karaoke 100ft. PVC Band Stretch 4 Quality sets of: V-Ups x 10 reps Box Jumps x 10 reps Double Unders x 30 reps Workout of the Day Buy in – Row 50 calories THEN Ascending / descending ladder of: 1-2-3…-8-9-10 reps of Deadlifts 10-9-8…3-2-1 reps of Pull-ups Cash out – 50 Lateral Jumps

Halloween Massacre Results

GREAT JOB TO ALL OUR ATHLETES WHO COMPETED IN THE HALLOWEEN MASSACRE TODAY!! CONGRATULATIONS TO OUR DIVISION WINNERS! Men’s Advanced – Justin VonMuhlfeld Women’s Advanced – Carrie Vaughn Men’s Scaled – Jim Nolan Women’s Scaled – Jesika O’Reilly

Double Unders/Pull-ups/Front Squats

Strength “CrossFit Total”/Mobility/ or Skill Work Warm-up Dynamic – Walking Quad Stretch 100ft – Toe grab squat to stand x10 40 MTN climbers 20 OH squats w/ PVC 10 box jumps Workout of the Day AMRAP 12 min. 20 Double Unders 15 Pull-ups 10 Front Squats (115/75#)

OH Walking Lunges/Burpees

Warm-up Dynamic – Leg Swings (front to back) x10 ea. leg – Leg Swings (Side to side) x10 ea/. leg – Figure Four Walk 100ft 1,000m Row Workout of the Day 5 rounds for time of: Overhead Walking lunges w/ plate, 50 feet (45/35lb bar) 21 Burpees

Halloween Massacre

Today is the LAST DAY to sign up for the HALLOWEEN MASSACRE COMPETITION, which is this SATURDAY from 10AM-3pm! SIGN UP AT THE GYM!

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