CrossFit – Tue, Oct 4 Metcon (AMRAP – Reps) 12 AMRAP: 2 Cal Row 2 T2B 4 Cal Row 4 T2B 6 Cal Row 6 T2B 8 Cal Row 8 T2B… *Increase reps by two every round. Score is total number of reps. Cash-out: 3 Sets: 15 Band Trunk Rotations (arms extended) 15 Woodchoppers w/band
CrossFit – Mon, Oct 3 Hatch Cycle Back Squat Week 11A (*record heaviest weight in Wodify) 1×5@60% 1×3@70% 1×2@80% 1×2@90% 1×1@95% 1×1@103% Hatch Cycle Front Squat Week 11A (*record heaviest weight in wodify) 1×5@60% 1×5@70% 2×5@75% Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups <p> </p><p>*Optional but
CrossFit – Sat, Oct 1 Mog Mile WOD (Time) 4 Rounds For Time 19 Ground to Overhead Dumbbell/Kettlebell @ 53/35 (swing or snatch) 19 Front Squats @ 53/35 19 KB/DB push-ups (one hand on KB/DB left then right for a total of 38) 400 m run with KB/DB <p><strong>Rules for Mog Mile WOD</strong><br />*Your weight
CrossFit – Fri, Sep 30 Gallant (Time) For Time: Run 1 Mile with a 20# Medicine Ball 60 Burpee Pull-ups Run 800m with a 20# Medicine Ball 30 Burpee Pull-ups Run 400m with a 20# Medicine Ball 15 Burpee Pull-ups In honor of U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY,
CrossFit – Thu, Sep 29 Hatch Cycle Back Squat Week 10B (Weight) 1×5@60% 1×5@65% 1×5@70% 1×5@75% Rest 90-120secs btwn. sets; do NOT use a weightlifting belt" Wodapalooza Qualifier #6 (Time) For Time: 30-20-10 Deadlifts 185/135 T2B 6 min cap <p><style type="text/css"><!–td {border: 1px solid #cccccc;}br {mso-data-placement:same-cell;}–></style>LVL1:<br />21-15-9<br />DL 165/115<br />T2B<br /><br />LVL2:<br />21-15-9<br />DL 155/105<br
