Workouts for the Week October 16th-21st

Mark your calendars for the Halloween Party next Thursday, October 26th!  There will be no evening classes that day and no special workout…just socializing in costumes.  Kid friendly so get dressed up, bring some food and the family.

Monday, October 16th



3-3-3-3-3-3 Climbing in Weight



3 Rounds for Time

25 Wall Balls

10 Deadlifts (275/185)

500m Row

Workout Notes:  Choose a weight on the deads that you can string together…I know it might not feel like it but remember a bar in motion is easier to keep in motion.


Tuesday, October 17th


As Many Rounds as Possible in 30 Minutes

10 Pullups

20 Calorie Row

30 Russian KB Swing (1.5/1)

400m Run

50 Air Squats


Wednesday, October 18th


Push Jerks

10-8-6-4-4: Unbroken



As Many Rounds as Possible in 10 Minutes

30 Double Unders (60 singles)

15 Medball Cleans

10 Handstand Pushups


Thursday, October 19th


30 Calorie Row

30 Toes to Bar (abmat situps)

30 Power Cleans (115/75)

30 Box Jump Overs


Friday, October 20th


20 Minutes of Crossfit Gymnastics of your choice

*make good use of this time, have a plan of what you would like to work on coming to the gym!



Crossfit Open 11.4

As Many Rounds as Possible in 10 Minutes

60 Bar-facing Burpees/Barbell Burpees

30 Overhead Squats (115/75)

10 Muscle Ups (15 Strict Pullups)

Workout Notes: Don’t be stubborn on the muscle ups!  If you fail more than 2-3 times scale back to an easier option.


Saturday, October 21st

As Many Rounds as Possible in 20 Minutes

200m Run

8 Burpees

4 Clean and Jerks (185/125)