WED, 29 OCT 2014

V:
Push Press (95,75)
1min AMRAP
*THEN*
15 min AMRAP
7 Deadlift
7 Box Jump

N:
K2E/T2B
MEx4
*THEN*
Rower Sprints
1min x10
*2 min in between*

TUE, 28 OCT 2014

 V:
 Strict Pull/HSPU x 4 (SuperSet)
 *5-10 PU/5-10 HSPU per set*
 *THEN*
 1:30 Rower Sprint x 10

 N:
 Deadlift
 5-5-3-3-1
 (No more than 80% 1RM)
 *THEN*
 21-15-9
 Press (95/55)
 Box Jump

MON, 27 OCT 2014

 V:
 Ascending 1-12
 Bench Press/Front SQT (135/95)
 *Weight will be cleaned from the ground for the front SQT*

 N:
 Strict Pull-up
 MEx5

 *THEN*
 20 min AMRAP
 5 HR Push Up
 15 Sit Up
 20 SQT

20-24 OCT WODS

 Monday 20OCT2014
 V:
 "DT"
 12 Deadlift (155/115)
 9 Hang Power Cleans
 6 Push Jerk

 N:
 1RM DL
 *THEN*
 3xME 60% 1RM Deadlift
 (1-2 min rest between sets)

 Tuesday 21OCT2014
 V:
 "Skiddy T" (30 Min cap)
 (60-65-70-75-75)
 1 Clean (FULL)
 2 Front SQT
 1 Jerk(Split)
 *THEN*
 3RFT
 10 Pullup
 30 Double Unders
 10 SQT

 N:
 K2E
 5xME
 *THEN*
 Kettle Bell Swings
 5x20(light-moderate weight)
 *THEN*
 3rds
 10 Burpee
 10 Power Clean(light to moderate, touch and go from ground)

 Wednesday 22OCT20114
 V:
 Back SQT
 1min ME rest one minute (155-135) x5
 *THEN*
 3rds
 6 Power Clean(75-95/55-85)
 6 Push Press
 12 Power Clean
 6 Push Press
 6 Power Clean
 *GOAL is to be unbroken on the sets. DO NOT DROP BAR. If bar is dropped there is a 3 burpee  penalty. I suggest no more than the RX weight. Courtesy off Zach Filer, Morgan Junction CrossFit*

 N:
 Pull-up Practice
 3xME
 *THEN*
 3rds
 500m Row
 20 WB

 Thursday 23OCT2014
 V:
 "Almost Chelsea"
 30min EMOM
 3 Pull-up
 5 Push-up
 10 Air SQT
 MOBILITY!!!!!!!

 N:
 Rower Sprints
 1min Sprint(Rower on 7)x10rds
 *THEN*
 ME PLANK HOLDx3
 *Must continue to try and hold plank until the last person breaks. Rest 2 min then repeat. Group   WorkOut

 Friday 24OCT2014
 Family Time!!!!!
 Hint:
 Think relay....

THU, 16 OCT 2014

V:
KB Complex (53/35)
4 RDS
20 KB Swing
15 Goblet Squat
10 KB Snatch
*Goal is to have every set unbroken*

*THEN*
MOBILITY!!!!!!!

N:
Technique Clinic
Back SQT(30min)
Power Clean (30min)

WED, 15 OCT 2014

 V:
 5-5-3-3-1 (60-65-70-75-80%) Push Press

*THEN*
 21-18-15-9-6-3-1
 Push Press (115/95)
 Box Jump(24/20)

 N:
 21-15-9
 K2E
 KB Lundge
 *THEN*
 3rds
 2 min Sit up, 2 min jump rope (rest 45 sec)
 1:30 min Sit up, 2 min jump rope (rest 30 sec)
 1 min Sit up, 1 min jump rope (rest 15 sec)

TUE, 14 OCT 2014

 V:
 7 Min AMRAP Pullup (strict, kipping, butterfly)
 *THEN*
 20min EMOM
 odd: 3 Cleans (FULL) @70%
 even: 7 Burpee

N:
 7 Min AMRAP Push UP
 *THEN*
 20 Min EMOM
 odd: 45 sec SQT Hold
 even: 5 burpee

FRI, 9 OCT 2014

Family Night!!!

Complete the following in teams of three with only one person working at a time.  Reps may be divided up however the teams desires. 

For Time:
150 Calorie Row
150 Wall Balls 20/16 to a Ten feet for men, 9 feet for women
100 Cleans 135/95
100 Burpees
50 Pull Ups
50 Snatches 95/65

THU, 8 OCT 2014

V:
3 RFT
50 Double Unders
400 meter run
30 Box Jumps 24/20
20 Toes to bar
10 burpees

N:
Technique Day
Learn:
Deadlift
Clean
Shoulder to Overhead

THU, 8 OCT 2014

V:
3 RFT
50 Double Unders
400 meter run
30 Box Jumps 24/20
20 Toes to bar
10 burpees

N:
Technique Day
Learn:
Deadlift
Clean
Shoulder to Overhead

THU, 8 OCT 2014

V:
3 RFT
50 Double Unders
400 meter run
30 Box Jumps 24/20
20 Toes to bar
10 burpees

N:
Technique Day
Learn:
Deadlift
Clean
Shoulder to Overhead

TUE, 7 OCT 2014

 V:
 1 1/4 FSQT
 5x3 @ 60% (3 min in between sets)

*THEN*
 Ascending/Descending (10)
 HSPU
 Deadlift (225/185)

N:
 12 min EMOM
 Odd: 10 K2E
 Even: 10 Burpee
 *THEN*
 5rds
 20 SQT
 15 situp
 10 Push up

MON, 6 OCT 2014

V.
 21-15-9
 Thrusters (95/65)
 Pull-ups
 *Then* 5Min break
 12 min EMOM
 Odd=10 Double Under, 5 Burpee
 OHS=10 OHS (95/65)



 N:
 "Karen"
 150 Wall Ball

*THEN* 5min break

 21-15-9
 Kettlebell Swing
 Box over Burpee

FRI, 3 OCT 2014

Today is Family Day, gonna do something fun with those new sandbags we got in the gym.

THU, 2 OCT 2014

 V:
 150 Double Unders
 *THEN*
 F SQT 5x3 @75%
 *THEN*
 ME Wall Ball 1 min Sprint

 N:
 Strict Pull-up ME-ME-ME-ME-ME
 (Although ME must get at least 5 at whatever strength level)
 *THEN*
 10 Min AMRAP
 10 KB Swing
 30 Jump rope Singles

WED, 1 OCT 2014

V:
 Push Press (NO MORE THAN 80%)x5 reps *30min Cap*
 *THEN*
 1RFT
 21-15-9
 T2B
 HR Push Up

N:
 1RFT
 75 Burpee
 *THEN*
 4rds
 60 Jump Rope Singles
 15 SQT
 12 Sit up