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Thursday 01NOV18

10/31/2018

S/T- 25 min cap
A. Back squats
1x8 @ 65%, 70%, 75%, 80%

B. Front squats
1x5 @ 60%, 65%, 70% and optional set at 1x5 @ 70%

WOD
9 min EMOM

Min 1: 15 wall balls (20/14) (FB: 20 wall balls)
Min 2: 15 cal row (M)/12 cal row (F)
Min 3: 15 T2B (sc: hanging knee raise)

Wednesday 31OCT18

10/30/2018

S/T
A. Bench press
5x5 @ 70-75%

ZOMBIE WOD

The class will break up into 2 groups: the "Humans" and the "Zombies".
Humans start the workout 3 minutes before the Zombies do. If you are a Zombie and you "catch" a human (i.e. you finish the workout before any of the humans), you are spared a 20 burpee penalty. If you are a human, and no Zombies catch you (finish before you), you are also spared the penalty. Everyone else must finish the workout with 20 burpees.

.5mi run.
20 DUs/40 SUs
40 air squats
60 sit ups
40 push ups
20 pull ups (sc: 30 ring rows)
.25mi run

Tuesday 30OCT18

10/29/2018

S/T- cap at 15 mins
A. Superset 4 rounds:
8/8 KB single-leg deadlifts
:30 rest
10-16 banded face pulls
:30 rest
15 back ext
:30 rest

(can be done in any order to accommodate everyone using the GHD)

WOD
7 min AMRAP
5 hang power cleans (135/95)
25 DUs/50 SUs

* 2 min rest*

7 min AMRAP
10 deadlifts (135/95)
10 box jumps.

Monday 29OCT18

10/28/2018

S/T- 30 min cap (try to get all sets of front squats)
A. Back squats
1x8 @ 60%
1x8 @ 70%
1x 6 @ 80%
1x6 @ 85%

B. Front squats
1x5 @ 70%, 75%, 80%, 85%

WOD
"Freddy Krueger" (from Crossfit New England)

21-15-9 (scale/adjust to finish in 5 min or less)
USA KB swings*
burpees

*CF NE benchmark standards/FB is 32kg/24kg, Rx is 28/20kg

Saturday 27OCT18

10/26/2018

PARTNER WOD
"Filthy 100"

Divide & break up reps with a partner, movements must be done in this order. 1 partner working at a time.

50 min time cap:

100 box jumps (24/20)
100 jumping pullups
100 USA KB swings (24/16kg)
100 walking lunges
100 K2E
100 push press (45/35)
100 supermans
100 wall balls (20/14)
100 burpees
100 DUs (sc: 2x single-unders)

***(teams that are new to Crossfit should complete 60 reps instead of 100)***

Friday 26OCT18

10/25/2018

S/T
A. Strict press
5x5 @ 70-75%

WOD
4 RFT

4 power snatch (115/85)
10 pistols (total)
16 T2B

Thursday 25OCT18

10/24/2018

S/T - 28 min cap
A. Back squats
1x10 @ 60%
1x10 @ 65%
1x8 @ 70%
1x8 @ 75%

B. Front squats
1x5 @ 60%, 65%, 70%, and optional 1x5 @ 70%

WOD
Death by Burpees- 7 min cap

sc: by 2s
Rx: by 3s (ultimate FB status if you can get through 6 minutes/rounds!)

Wednesday 24OCT18

10/23/2018

S/T
A. Superset 5 rounds:
Strict chest-to-bar pullups to fatigue (sc: 1 band OR 5 C2B box pullups)
:60 rest
:30 hollow body hold (or ME)
:60 rest

WOD
15 min AMRAP

40 butterfly situps
30 cal row (can sub for 100 DUs or 25 burpees)
20 KB snatch (24/16kg) (total)
10 ring dips (sc: pushups)

Tuesday 23OCT18

10/22/2018

S/T
A. Superset 4 rounds:
KB windmills, 3 x side
:30 rest
Seated DB external rotations 6/side
:30 rest

WOD

Buy-In: .25mi run
5 RFT
8 deadlifts (115/85)
6 power cleans
4 S2OH
2 burpees over the bar

Cash-Out: .25mi run

Monday 22OCT18

10/21/2018

S/T- 27 min cap
A. Back squats
1x8 @ 65%
1x8 @ 70%
1x6 @ 80%
1x6 @ 85%

B. Front squats
1x5 @ 60%
1x5 @ 65%
1x5 @ 75%
(optional 1x5 @ 80% if time remains)

WOD
3 min AMRAP
20 DUs (40 SUs)
8 pullups (sc: ring row)
12 jumping lunges

*1 min rest*

3 min AMRAP
10 DUs (20 SUs)
4 pullups
6 jumping lunges

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