I, as well as others, will be leaving town for the Thanksgiving holiday so the rest of the week will be on your own regarding the gym. You can look at crossfit.com, or crossfitterra-firma.com if you need ideas for workouts. We will pick it back up on Monday November 1st. Everyone have a great holiday and try to do some moving to offset some of your extra eating.
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10 Minute AMRAP
5 Shoulder 2 Overhead 115/75, 95/55 10 Deadlifts 115/75, 95/55 15 Box Jumps 24/20 Strength:
Front Squat 5x3 reps -then- 8-round tabata of double-unders -then- 8-round tabata of situps 3 Rounds for time of: 50 Hip Extensions/Thrusts 25 Strict Pull-ups *View the video link for good tips on hip extension execution. For time:
10-9-8-7-6-5-4-3-2-1 C2B Pull-ups Thruster 75/55 -THEN- 1-2-3-4-5-6-7-8-9-10 Burpees Sit-ups 3 rounds for time of:
30 toes-to-bars 15 clean and jerks 135/95 Girl-WOD Wednesday-Barbara
5 rounds, each for time, of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats CF Games Open WOD 14.5 21-18-15-12-9-6-3 reps for time of: Thrusters (Guys: 95# / Gals: 65#) Burpees over the bar
2014 CF Games Open Workout 14.1 Complete as many rounds/reps as possible in 10 minutes of: 30 Double-unders (90 Singles) 15 Power Snatches Guys:75# / Gals: 55# *45 reps per complete round. Score = total reps completed 
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AuthorCrossFit BCSO Archives
June 2018
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