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STRENGTH
5 Sets, Perform a Set Every 2 Minutes:
Deadlift x 5 (65-70%), Toe to Bar* x 8-12
*Sub V-Ups if necessary
WOD
Level 1
Complete the Following for Time:
- Jump Rope Single Under x 100
- Dumbbell Push Press (35/20) x 10
- Air Squat x 35
- Dumbbell Push Press (35/20) x 7
- Air Squat x 30
- Dumbbell Push Press (35/20) x 5
- Air Squat x 25
- Jump Rope Single Under x 100
Level 2
Complete the Following for Time:
- Double Under x 100
- Shoulder to Overhead* (135/95) x 12
- Air Squat x 40
- Shoulder to Overhead (135/95) x 9
- Air Squat x 35
- Shoulder to Overhead (135/95) x 6
- Air Squat x 30
- Double Under x 100
*Get the barbell from shoulder to extended position overhead – recommend push press or push jerk.
Announcements
“Bring a Friend Day” tomorrow: Thursday, October 3!
Bring a friend to any regular class this Thursday, October 3! If you have any questions, just email Scott.
“First Friday” Pot-luck Style BBQ – October 4 at the gym!
The final “First Friday” Potluck-Style BBQ and Hangout at the gym is this Friday, October 4! See the Facebook Event for more info. This will be the final grill-out of the summer/fall, so come and hang out with your fellow CrossFitters after regular classes around 6pm! It’s a BYOB/BOYM(eat) event, and you can bring a side dish for sharing if you want. There will be corn-hole, and we can move the hangout inside when it gets dark out. Come on out!
Civilian Military Combine, Bryce Mtn Resort October 12
Have you seen the flyers and posters around the gym for the CMC Mid-Atlantic Mountain Assualt at Bryce Mountain? This is going to be a really fun race (think 5 miles with badass obstacles) and would be a great event if we get enough people to sign up and represent the gym! Who’s interested? We have a discount code that can get your registration fee down below $100 if you want to sign up (registration closes October 10), just email Scott!
Strength: 225# Dl, 8 T2B
WOD: 7:42, 200 SUs, 115#
Strength: DL 225#, 8 reps t2b.
WOD: single/double mix, 95# stoh, 8:56 minutes.
Conditioning is still poor. Way too much breathing between segments.
DL: 175# 8T2B
WOD: 12:22 (100DUs, 85# S2OH, 44DUs + 100 singles (totally miss counted…wanted to do double the SU…was exhausted…couldn’t think :)))
245# – 12, 12, 12, 10, 8
9:26 rx
DL: 255, 8 (thought it was 6-8)
WOD: 7:28 Rx’d
185#, 8 t2b
8:11 rx
6:07 rx
strength- 135# and 10 t2b
Strength: 7×5 High Pulls up to 220#
DL: 245×3, 225×2 & 8t2b/rd
WOD: 10:28 rx
Strength 185#, 8 T2B
WOD 9:25 @ 105#, single single double
225#, 12 t2b
15 DU’s then rest singles, 115#; 9:34
185#, 85#, 7:58 I think? It feels good to be back even though the WOD feels bad 🙂
DL: 245#, 12×5 T2B
WOD: 8:29 rx
DL: 265#, 10×5 T2B
WOD: 7:45 I think