CFL 10/23

Strength/Skill
5-5-3-3-1 Back Rack Back Squat (building in #)

WOD
AMRAP 18
2-4-6-8-10-12
Med Ball Clean
Ring Row/Pull Up

GPP 10/22

Strength/Skill
15 minutes to find 3RM Bench Press

WOD
For Time
10-9-8-7-6-5-4-3-2-1 KBS (70/53)
1-2-3-4-5-6-7-8-9-10 S2O (135/95)

CFL 10/22

Strength/Skill
15 minutes to find 5RM Bench Press

WOD
For Time
10-9-8-7-6-5-4-3-2-1 KBS (53/35)
1-2-3-4-5-6-7-8-9-10 S2O (95/65)

Monday 10/15

WOD
For time:
800 Meter Run
15 Ground to Overhead (135/95 lbs)
15 Ring rows
800 Meter Run
15 Ring rows
15 Ground to Overhead (135/95 lbs)

Monday 10/15

WOD
For time:
800 Meter Run
20 Alternating Single-Arm Dumbbell Snatches
15 ring rows
800 Meter Run
20 Alternating Single-Arm Dumbbell Snatches

Monday 10/8 - Columbus Day
Strength:
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Monday 10/8
Strength:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111

Where to begin with Chris! He came into Jaguar looking to switch things up and try something new and has absolutely killed it in the time he has been with us. Since day one he has whole heartedly thrown himself into the Crossfit world.

Monday 10/1 - Groovy
Strength:
Every 3 minutes, for 15 minutes (5 sets):
Tempo Back Squat x 3 reps @ 32X1

Partner WOD

Monday 10/1
Skill:
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Left Leg Bulgarian Split Squat x 6-8 reps @ 31X1