Strength
Every 2:00, 3 Rounds
1) 12/12 Back Rack Split Squat (30-40% of 1RM Back Squat)
2) 12/12 Single Leg Hip Thrust
3) 100’/100′ Single Kettlebell Farmer’s Carry
Conditioning
AMRAP 10
4-8-12-16, etc.
Goblet Box Step Ups (24/20) (24/16) (FX: 16/12)
Russian Kettlebell Swings (24/16) (FX: 16/12)
Burpee Over Kettlebell
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
“Daniel”
For Time:
50 Pull-Ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-Ups
*30:00 Cap
*Pull-Up Scaling: 25-35 reps, Jumping Pull-Ups, Ring Rows
Cooldown
2:00 on, :15 off
1) Banded Lat Stretch (switch sides halfway)
2) Foam Roll Quads
3) Calf Stretch w/ Rig (switch sides halfway)
Join us THIS SATURDAY, November 2nd for an early Veterans Day celebration!
We will be honoring all our CFR7 Veterans, and raising money for the Catch A Lift Fund (a non-profit organization founded in memory of Army Cpl. Chris Coffland, who lost his life in Afghanistan, while serving, in Operation Freedom). CAL supports post-9/11 combat injured veterans.
Together we will complete the Hero WOD “Daniel,” followed by breakfast and cornhole! Friends and family are welcome!
If you would like to donate to CAL, please click the link here!
Strength
Every 1:30, 4 Rounds
1) 10 Tempo Dumbbell Bench Press
2) 10 Tempo Feet Elevated Inverted Row
3) 10 Prone Swimmers
*3s down
Conditioning
For Time:
275/225m Ski (FX: 225/175m) (RX+: 300/250m) (1:00 Cap)
into…
5 Rounds of
40 Crossover Single Unders (FX: 24)
10 Hand Release Push-Ups (FX: Push-Ups) (RX+: 2″/1″ Deficit)
*10:00 Cap
Happy Halloween!!
Join us THIS SATURDAY, November 2nd for an early Veterans Day celebration!
We will be honoring all our CFR7 Veterans, and raising money for the Catch A Lift Fund (a non-profit organization founded in memory of Army Cpl. Chris Coffland, who lost his life in Afghanistan, while serving, in Operation Freedom). CAL supports post-9/11 combat injured veterans.
Together we will complete the Hero WOD “Daniel,” followed by breakfast and cornhole! Friends and family are welcome!
If you would like to donate to CAL, please click the link here!
HALLO-WOD
AMRAP 31 w/ Partner – Split Reps Any Way
10 Bar Muscle-Ups (FX: 6 BMU OR Chest to Bar Pull-Ups)
31 Sit Ups
31 Calorie Row
10 Wall Walks (FX: 6)
31 Sit Ups
31 Burpees
10 Rope Climbs (FX: 6)
31 Sit Ups
31 Single Dumbbell Hang Snatch (50/35) (FX: 35/20)
RX+: WEAR A COSTUME!
*Compare to 10/31/23
Get better at your Bar Muscle-Ups at the Skills Clinic tonight at 5:45 PM! Sign up on ZenPlanner!
Strength
Every 3:00, 5 Sets
Back Squat
1-3) 5 @70, 75, 80%
4-5) 10 @40, 50%
Superset Accessory (3+ out of 5 sets)
20/20 Banded Wrist Flexion w/ Rig
Conditioning
For Time:
21-18-15-12-9 Wall Balls (20/14) (FX: 14/10)
200m Run after each round
*12:00 Cap
