MONDAY

Happy Monday! This week the Sweat Class is officially scheduled throughout the week. There will be a CrossFit wod and a Sweat wod posted on the blog. If you are attending a Sweat class, you will be doing the Sweat wod. Same goes for CrossFit. Please don’t ask your coach if you can do the Sweat wod if you are in a class scheduled for CrossFit and vice versa.

And on another note, my friends Doug and Tara, who own CrossFit South Shore are hosting a team competition on Saturday November 3rd. It is teams of 2 with a very reasonable entry fee of $75.89. All the money goes to Last Chance Animal Rescue where Tara has been a volunteer for 4 years. There are pups who will be sponsored in your division scaled or RX. If you are unable to compete you can also make a donation. This is a competition for the puppies!!! Let’s do this! You also get to dress up for Halloween! Teams will be male/male or female/female in scaled or RX division. Check out the link HERE.

CrossFit

STRENGTH:

Deadlift

Work up to heavy single 90% of 1 RM

1/1/1/1/1

METCON:

OPEN

“RANKEL W TTB”

20 min amrap

6 deadlifts 225/155

7 burpee TTB

10 kb swings 70/53

200 meter run

PERFORMANCE

“RANKEL W TTB”

20 min amrap

6 deadlifts 205/135

7 burpee TTB

10 kb swings 53/35

200 meter run

FITNESS

20 min amrap

6 deadlifts 185/135

7 burpee knee raises 

10 kb swings 35/26

200 meter run

For strength work up to a heavy single.We are doing a lot of deadlifts later so it’s not a great idea to max out. If you’re back rounds out, you’re done!

For the burpee TTB be sure to do your burpee and jump to a bar that’s a little out of reach. Minimum 6 in.

SWEAT  @ 8:30 am, 10:30 am, 5:15 pm

EVERY 3 MIN 3 RDS

30 WALL BALLS 20/14

15 BURPEES

REST 3 MIN

EVERY 3 MIN 3 RDS

30 OH LUNGES W 45/35 PLATE

15 BOX JUMPS 24/20

REST 3 MIN

EVERY 3 MIN 4 RDS:

15/12 CAL BIKE

15 TTB

15 OHS W 45/35 BAR

OPEN/PERFORMANCE CAN DO 75/55 OR 95/65 FOR OHS