Week of 10/29 to 11/4



Row row row your boat
HOLIDAY HOURS
October 31, Halloween – no changes
PROGRAMMING
Monday 10/29
5 rounds for time:
200m run
35 double unders
15 overhead squats, 43/29kg
Post time to whiteboard!
Tuesday 10/30
3 rounds for max total reps:
1:00 max handstand pushups
1:00 max broad jumps, 6/4′
1:00 max rope pulls, weighted
1:00 max calorie row/ski/air bike
1:00 max double kettlebell deadlifts
1:00 rest
Post score to whiteboard.
Halloween Wednesday 10/31
WEAR A COSTUME TO THE EVENING CLASSES!
sumo deadlift 6×4
– then –
AMRAP in 8:00
15 wall ball, 30/20#
10 burpees
5 strict toes-to-bar
Post SDL loading and score to whiteboard.
Thursday 11/1
AMRAP in 16:00
200m run
16 knees-to-elbows
200m run
2/1 rope climb
200m run
16 dumbbell snatch, 50/35#
Post score to whiteboard.
Friday 11/2
CGO 12.2
AMRAP in 10:00
30 snatches, 34/20kg
30 snatches, 61/34kg
30 snatches, 75/45kg
max snatches, 95/55kg
Snatch technique day and a retest of another old CrossFit Games Open event. Scaled division wasn’t around then, but we will use the Masters’ numbers: 20/15kg, 34/25kg, 45/34kg, 54/41kg
Post score to whiteboard!
Saturday 11/3
TEAM CINDY
AMRAP in 40:00
A) 5 pullups, 10 pushups, 15 squats
B) holds double kettlebell rack
Post score to whiteboard!
Sunday 11/4
4 rounds for time:
400m medicine ball run, 20/14#
25 wall ball, 20/14#
Rx = 20/14#, Performance = 30/20#, Scaled = 14/8#

Post time to whiteboard.

FOUNDATION BARBELL

+ Olympic Weightlifting – Cycle 3, Block 3 – Week 2 PDF
+ Powerlifting – Cycle 3, Block 3 – Week 2 PDF
ARTICLES
+ CrossFit’s Explosive Affiliate Growth by the Numbers – The Morning Chalk Up
+ How The Riveter is Outpacing Workspace Giants: A Q&A with Founder and CEO Amy Nelson – AllWork

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