Oct 19-24

Intensity on sleds #crossfitaddiction

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This is the place, now is the time. Come visit free:

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Monday

Back Squat (1 rm)
Box Squats (1 rm)
3 Min
max reps pushups
Row 500m guys, 400m girls
Rest a minute @ 4min start:

Record reps of pushups. If you dont finish the row in 3 min timecap you get 0 reps.
Metcon (AMRAP – Reps)
3 Min
L-Cone Sprint
Max Reps KB Swings 55/35
Max Reps Wallballs 20/14
L-Cone Sprint
Rest a minute @ 7min start:
Metcon (Time)
3 Rounds
12 Pullups

Tuesday

Shoulder Press (1 rm)
Metcon (Time)
2-3-4-5-6-5-4-3-2
Deadlift 225/155
Burpees
Barbell Lunges 75/55lbs

Wednesday

Front Squat (1rm)
Bench Press (1rm)
Metcon
20-15-10 Reps
Power Clean 135/95
Box Jumps 24/20

Thursday

Power Clean (1rm)
Metcon (AMRAP – Rounds)
EMOM for 8 MIN
Thruster Ladder 75/55 (1, 2, 3, 4, 5, etc)
1 Sled Push Down & Back
Metcon (Time)
25 Snatch 95/65
50 Pullups
75 Situps
Complete in any order, switch any time.

Friday

*Make up lifts, choose any lift – bench, squat, press, etc*
Deadlift (1)
Power Snatch (1)
Metcon (AMRAP – Reps)
AMRAP in 20 Min
30 Floor Sweepers
30 Slamballs 20/15
30 DB Step Ups 25/15lbs 20″box

Saturday

Team WOD

The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
We are a chalk-less CrossFit gym. We use Spider Chalk liquid chalk in our gym instead of powder chalk because it doesn’t make a mess. If you are thinking about getting rid of the dust in your box, try Spider Chalk.