Workout of the Day (WOD)

Friday 10.12.18

Essentials: A. 4 Sets Hang from bar hold x 20 sec + Hollow Hold x 20 sec + Chin over bar hold x 20 sec On the 3minMarks B. 3 Rounds For Time: Wall Ball x 8 reps Single Unders x 32 reps Thruster x 8 reps Ring Pull x 16 reps Fitness: A. 4

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Thursday 10.11.18

Essentials: A. Teams of 3-4 For time: Incline Push Up x 90 reps Sled Push x 125 meter Kettlebell Swings x 150 reps Sled Push x 125 meters Incline Push Ups x 90 reps B. Mobility Foam roller Glute x 2 minutes per side Hamstring x 2 minutes per side Calf x 2 minutes per

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Wednesday 10.10.18

Essentials: A. 12 min Back Squat Build Up to a Heavy 4 rep Tempo 22×1 *Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight B. 4 Sets Each For time: Dumbbell Power Snatch x 10 reps On the 3min Marks Set 1 : 20/15 Set 2: 35/20 Set 3:

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Tuesday 10.9.18

Essentials: A. 4 sets Dumbbell incline bench press x 5-7 reps + Dumbbell tall kneeling shoulder press x 5-7 reps + Incline Push ups x 10 reps On the 3min marks B. 5min Amrap Deadlift x 7 reps Burpee box jump x 9 reps Rest 2 min 5 min Amrap Row x 12 cal Slam

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Monday 10.8.18

Essentials: A. 12 min Front Squat Build Up to a Heavy 2 rep Tempo 22×1 *Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight B. 7 Sets Segmented Power Snatch x 2 reps empty Barbell Pause Above Knee for 3sec On the 90 sec Marks C. 3 sets Seated

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Saturday 10.6.18

Essentials: A. 15 min EMOM 1.Pike Handstand Push Up x 3-5 reps 2. Hollow hold x 20-30 sec 3. Rest B. Yearly Benchmark Clean Machine 2.0 12 min AMRAP Power Clean x 12 reps 25/65 Power Clean x 12 reps 35/75 Power Clean x 12 reps 45/85 Power Clean x AMRAP Remaining Time 55/95 Fitness:

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Friday 10.5.18

Essentials: A.. 10 Sets Hang Squat Clean x 3 reps On the 90 sec marks *Prioritize Position, balance and stability even if this means a lot lighter weight or no weight at all* B. 3 Sets Rope sit to stands x 3 rep Single Unders x 50 reps Ring Pulls x 14 reps Row x

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Thursday 10.4.18

Essentials: A. 15 min Skill Work Pick a gymnastics skill to work on, pull ups, HSPU, muscle ups…. B. 20 min EMOM 1. Push Sled x 12.5 meters 2. Battle Rope x 60 reps 3. Slam Ball on Shoulder Squat x 5 per side 4. Single arm Dumbbell Farmers Carry x 50 ft per arm

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Wednesday 10.3.18

Essentials: A. 10 Sets Tempo Overhead Squat x 3 reps @33×1 On the 90 sec marks *Prioritize Position, balance and stability even if this means a lot lighter weight or no weight at all* B. 5 Sets Bar Facing Burpee x 10 reps as Fast as Possible On the Minute -Rest 1 min- 5 Sets

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Tuesday 10.2.18

Essentials: A. 12min Single Leg Deadlift Build to a Heavy set for 4 reps per leg Tempo @ 31×1 B. 3 Sets Alternating Kettlebell Bench Press x 5 reps per arm + Alternating Kettlebell Shoulder Press x 5 reps per arm + Incline Push Up x 10 reps Build in weight On the 3 min

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October Athlete Spotlight of the Month

Name:Jay Byrd Age:44 Occupation:Technical Architect Hometown:Douglasville, GA Which class time do you usually attend?:12:30 Favorite WOD:Whatever I did the day before. Favorite CF Movement: Snatch. The feeling of a heavy bar floating weightless before landing solidly in a squat is addictive. It happened once and I’ve been chasing it since. Least Favorite CF Movement: Thrusters. Nothing else

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Monday 10.1.18

Essentials: A. 12 min Front Squat Build Up to a Heavy 4 rep Tempo 22×1 *Heavy is not maximal, heavy is hard but form and positioning are prioritized over weight B. For Time: Alternating Dumbbell Power Snatch x 10 reps Burpee Jumping Pull Ups x 15 reps Burpee Box Step Over x 20 reps Fitness:

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Saturday 9.29.18

Essentials: A. 7 Sets Segmented Power Clean x 2 reps empty bar Pause Above Knee 3 sec On the 90 sec Marks B. 3 Sets Seated Box Jump x 10 reps *Max height but must land on top of the Box above parallel in a squat On the 2:30 min C. 18 min EMOM 1.

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Friday 9.28.18

Essentials: A. 4 Sets Ring Pull x 10 reps + Chin Over bar hold x 10 sec + Side Plank x 20 sec per side On the 3min Marks B. 3 Sets 3 min AMRAP Rope Sit to Stand x 9 reps Goblet Squat x As Many Reps as Possible with Remaining Time R1(25/15) R2(35/25)

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Thursday 9.27.18

Essentials: A. 15 min Skill Work Pick a gymnastics skill to work on, pull ups, HSPU, muscle ups…. B. Team of 3-4 people 20 min AMRAP Power snatch x 30 reps Hanging Knee Raises x 60 reps Squats x 90 reps Fitness/Performance: A. 15 min Skill Work Pick a gymnastics skill to work on, pull

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