Yoga with Claire at 11:15 am. Free for CFR7 members and $10 drop in.
Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Deadllift
3 x 8 (A)
For Time:
50 S2OH 135/95
50 Air Squats
50 Pull Ups
50 Cal Row
100 ABMAT sit-ups for time
Bench Press
3 x 10 (A)
*Superset with Banded Tricep Extensions
Open Wod 11.1
AMRAP 10:
30 Double Unders
15 Power Snatches 75/55
*Masters 55+, 65/55
50 T2B for time (be careful with hands on this so people don’t tear)
Don’t look to others to inspire you. Be the inspiration you were seeking for others.
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Muscle Up Technique:
RX: 3 x 4-6 with :03 hold at top (rest 1:00)
Fx: 10 x 1
4 Rounds:
400 m Run
10 Power Cleans Rx: 155/105, Fx: 135/95
(RX+185/125)
Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:
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Congratulations to the Howe Family, Sean Howe- “on 10/17/16 at 5:40am this little bear arrived at 9lb 7oz and our lives forever changed. Hudson Cooley Howe, welcome to the world son. You are loved”.#hudsonhowe #family #love #thentherewere3 #TEAMHOWE
Clean and Jerk
5 x 2 (ME)
*Not touch and Go
Superset:
Front Squat 5 x 3 (A)
Strict Ring Dips 5 x 5
30 HSPU for time
We are starting a gymnastics cycle where you will see at least 5 gymnastics finishers each week (as well as additional gymnastics movements in WODs). Some of these finishers will be completed during the 1 hour WOD, and others athletes will be able to finish after the WOD (obviously optional). We are hoping to see some big gains in our gymnastics stills (including endurance on movements) in the next 2 months!
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Partner Wod:
AMRAP 30:
1 partner works at a time:
1k Row
30 Front Rack Lunges 115/80, Fx:95/65 (in place)
40 Barfacing Burpees
50 Abmat Sit ups
30m Handstand walk for time (skip this if your shoulders need a break)
