HALL-o-WEEN Costume WOD!
Monday the 31st
6:30 @ 305
5:30 & 6 @A1A
5:30 @ 262
5:30 @ SRCF
BRING TREATS (…and tricks)

Metcon
CrossFit Games Open 15.3 Scaled
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
Muscle-ups (1)
Spend 10 minutes working on the muscle up with your coach. Start with banded or floor transitions and build the skill based on your indidividual level.

Metcon
CrossFit Games Open 15.3
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scale to do at least 2 rounds. For muscle ups, scale to 14 pull ups & 14 dips. Choose a wall ball weight that you can do 50 unbroken reps with when you’re fresh.

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HALL-o-WEEN Costume WOD!
Monday the 31st
6:30 @ 305
5:30 & 6 @A1A
5:30 @ 262
5:30 @ SRCF
BRING TREATS (…and tricks)

Thursday

Weightlifting
Deadlift (10-10-10-10)
45-50-55-60%
Super Set with
Single Arm Dumbbell Side Bends (10-10-10-10)
stand up straight with a dumbbell in one hand bend down to the side with the dumbbell then stand up straight again. Count is per side, each set.

Metcon
4 rounds for time:
10 Toes to Bar
10 Hang Power Cleans 95/63
10 Calorie Row

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Wednesday

Strict Press (10-10-10-10)
45-50-55-60%

Ring Dips (1-1-1-1)
Preform 1 set of half your max rep ring dips between press sets. Ex. your max effort set for ring dips is 8 you’ll do 4 dips each time.

CF-L1 Seminar WOD
3 Rounds For Time
15 Thrusters 95/63
12 Burpees

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Tuesday

Skill Work
Muscle-ups (1-1-1)
Ring muscle up skill work

Double-Unders (1-1-1)
Double Under skill work

Metcon
20 Min EMOM
Min 1: 8 Pullups; RX＋ 15 Pullups
Min 2: 30 Double Unders; RX＋ 50 Double Unders
Min 3: 2 Rope Climbs; RX＋ 3 Rope Climbs
Min 4: Max Calorie Row
Min 5: Rest

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Monday

Weightlifting

Back Squat 10-10-10-10
45-50-55-60%

Strict Toes To Bar 10-10-10-10
Superset with Squat Sets
Scale 20 V-Ups

Metcon
10Min AMRAP
16 Alternating Dumbbell Snatch 50/30
16 Box Jumps
16 Medball Ground to Over the Shoulder 20/14
RX＋ 25 HSPU Buy In

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Hall-O-Ween WOD @CROSSFITA1A 5:30 & 6pm @CROSSFIT305 5:30pm @stirling_road_crossfit 5:30pm @crossfit262 5pm WEAR YOUR COSTUME, SCARE THE LOCALS. Kipping vampires? Rope climbing zombies? Supergirl doing a muscle up? Ken Bone sprinting down the street? WHAT WILL YOU BE?

Sunday

10am Reloaded

11am CrossFit

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Saturday

9am Reloaded. BeachWOD at A1A

10am CrossFit

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#wrestlingrestroom really starting to come together @crossfit305

Friday

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Metcon
For Time:
50 Calorie Assault Bike Sprint

Abdominal Supplement 17 (Time)
5 minutes of:
1 Strict Toes to bar
1 Around the World right
1 Around the World Left

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