Thursday, Oct. 1st

GOMAD starts today! This is going to be an interesting month. Tomorrow, we are also heading out to do a WOD at SnoRidge Crossfit. It should be a great day, and maybe we'll even get the shirts going! If you can actually feel your arms today, and you need a WOD, here you go:


Snatch Balance 3-3-3

then,

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Wednesday, Sept. 30

Another benchmark WOD before GOMAD

"Angie"
For time:

100 pullups
100 pushups
100 situps
100 squats

Tuesday, Sept. 29th

Time for some fun!!!

Deadlift 3-3-3-3-3

then,

Deadlift, hi-rep

then,

"Fran"
21-15-9 of:
95# Thrusters
Pullups

Monday, Sept. 28th

Misery in a bag!
Squats 3-3-3-3-3

then,

Max rep pullups

then,

"Fight Gone Bad!"

THREE rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)


TH: 297 w/ 15# med ball straight up

Friday, Sept. 25

MORE POWER!!!!

Squat Cleans 5-5-5-5-5

then,

Back Squat, 18 reps

then,

3 rounds of:
1 minute max rep weighted Pullup
1 minute max rep weighted Ring dip
1 minute rest

Thursday, Sept. 24

Press 5-5-5-5-5

then,

Press, 12 reps

then,

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-up

Tuesday, Sept. 22

mmmmmm....


Deadlift 5-5-5-5-5

Then,

15 rep deadlift

Then,

21-15-9 of:
DB Snatch left (40#)
DB Snatch right (40#)
Pullups