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Friday October 19

Bear Complex 30min AMRAP 1 Bear Complex = 7 Rounds of the following movements; UNBROKEN -Power Clean -Front Squat -Shoulder to Overhead -Back Squat -Shoulder to Overhead Building if able or stay the same weight for all rounds. There is NO setting the barbell down during the 7 rounds. Goal should be 3 – 5 rounds total. https://www.youtube.com/watch?v=otn0eC2N_5c   Recovery

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Melinda MettenFriday October 19

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Thursday October 18

Teams of 2 4 min Work/30 sec Rest switching as needed Max Effort Calorie Bike Max Effort Sled Pushes + Pull  (1 length turf is 50ft =1Rep)                                                                  

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Melinda MettenThursday October 18

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Wednesday October 17

Strength Strict Press 5-5-5-5 W.O.D “Ninja Skillz” 30 – 20 – 10 Push Ups – Kipping Handstand Push Ups –  Def/Strict Handstand Push Ups 10 – 20 – 30 Bar Muscle Ups – Chest to Bar – Pull Ups   Open – as written Performance – Push Ups/Kipping HSPU – Strict Chest to Bar/Kipping Pull Ups/Strict Fitness Push Ups – Def

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Melinda MettenWednesday October 17

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Tuesday October 16

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that. He had a big presence in his local CrossFit community, coaching and training at several affiliates,

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Melinda MettenTuesday October 16

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Monday October 15

Strength Back Squat 1RM W.O.D “Karen” 150 Wallballs for time, 14/20 15 min time cap.   OPEN/PERFORMANCE  as written FITNESS 10/14, 100 WB TEENS- see your coach!    *TEENS* Back Squat 2RM – normal decent down, active 3 sec hold in the bottom.   Recovery 5min cool down on the bike, then 2 rounds NOT for time: 3 Wall Climbs

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Melinda MettenMonday October 15

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Saturday October 13

Partner Workout (2018 Team Series Event 8’ish) For time: 50 abmat sit ups 40 single-arm dumbbell snatches 50 dumbbell box step-overs 40 single-arm dumbbell snatches 50 abmat sit ups Open/Performance – as written and may substitute abmats for GHD sit-ups (see a coach for help) Men: 50-lb. dumbbells or kettlebells, 24-in. box Women: 35-lb. dumbbells or kettlebells, 20-in. box Fitness/First Class For time: 30 hanging knee-raises

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Melinda MettenSaturday October 13

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Friday October 12

W.O.D 2018 Team Series Event 7 1 rep of the following complex for max load: Deadlift / hang clean / hang clean and jerk 10min time cap W.O.D “Bust”…tuned up! 12min AMRAP 12 Shoulder to Overhead 6 Ring or Bar Muscle Ups Open – 155/105 Performance 135/95, 12 Chest to Bar Fitness – 115/75, 12 Pull Ups **please note** you

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Melinda MettenFriday October 12

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Thursday October 11

Skill Build to a Heavy Turkish Get-Up Right and Left = 1 W.O.D 2018 Team Series Event 4 5 rounds for time of: 50 double-unders 50-ft. single-arm overhead lunge Open/Performance Men: 50-lb. dumbbell Women: 35-lb. dumbbell Fitness 5 rounds for time of: 50 single-unders 50-ft. single-arm overhead lunge Men: 35-lb. dumbbell Women: 20-lb. dumbbell Choose a dumbbell with which you

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Melinda MettenThursday October 11

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Wednesday October 10

Strength Snatch Complex: 1 Hang Power Snatch + 1 Power Snatch Must be touch and go. W.O.D “Snatch in a Box” 3min AMRAP 5 Hang Power Snatch 15 Box Jumps –Rest 3min– 3min AMRAP 5 Hang Power Snatch 15 Box Jumps –Rest 3min– 3min AMRAP 5 Hang Power Snatch 15 Box Jumps Open – 65/95, 75/115, 95/135 Box 20/24″ Performance

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Melinda MettenWednesday October 10

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Tuesday October 9

Strength Bench Press 10-10-10 10min to find a fast set of 10 for the day! W.O.D “Cindy Got Jacked” Teams of 2 or 3: 20min AMRAP 5 Toes to Bar 10 Bench Press 15/12 Assault Bike Calories Open – 135/95 Performance – 115/75 Fitness – 95/65, Knees to Chest   RECOVERY 2 Rounds: 15 Banded Pull Aparts + 15 Banded

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Melinda MettenTuesday October 9

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