WOD

"Speed Dating"

By Lance Mosley

10/23/17

Warm Up

2 Rds

15 Good Mornings(light)

15 Back Ext

then...

Max Effort D/L

(10 min)

then...

WOD

"Cindy"

5 Pullups

10 Pushups

15 Air Squats

*Post your best DL to the leaderboard, as well as your rounds/reps from Cindy

"Fight 4 Their Freedom"

By Lance Mosley

10/21/17

CrossFit OUR is hosting a nationwide WOD to fight against human trafficking. We would LOVE to have your box participate in this event and complete “Fight for their Freedom” as your Saturday morning workout on October 21st. The goal of completing 2 million reps to raise awareness for the 2 million children who are victims of human trafficking.

WOD(AMRAP in 17 min)

3 Rds/1 min per station

-1 min Wall Balls

-1 min Burpees

-1 min Box Jumps 20"

-1 min Push Press

-1 min Row

-1 min REST

1. Here’s a link of the event: http://www.crossfitour.com/2millionreps

2. Here the Facebook event: https://www.facebook.com/events/1287088474735451

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"Lotta Reps"

By Lance Mosley

10/20/17

5/3/1 Week 4(Deload)Back Squat

50%x5

55%x5

60%x5

then...

WOD

42-30-18

Hang Power Clean 65/95

Back Squats 65/95

Ab Mat s/u

"Three Banger"

By Lance Mosley

10/19/17

Skill Work

Muscle Ups(work on various progressions, depending on skill level)

then...

WOD

3 RFT

800m Run

50m Walking Lunges

10 Bar M/U

15 Wall Balls

*Sub for M/U(10 Pullups/10 Dips)

"Progress"

By Lance Mosley

10/18/17

Warm Up(Partner Row & Bike)

*Accumulate 50 Cals

then...

Mobility Work

**Shoulder FOCUS

then...

WOD

5 RFT

15 Snatch Grip D/L

12 Power Snatch

9 OHS

Rx=95/135

Scaled=65/95

Clean, Climb, Jump

By Lance Mosley

10/17/17

Core Work

3 Rds

-Hollow Rocks x 20

-Supermans x 20

-Wtd Twists x 20

then...

WOD

5 RFT

15 DB Power Cleans 35/50

2 Rope Climbs

15 Box Jumps

*Scaled 20/30

"Running Clock"

By Lance Mosley

10/16/17

5/3/1 Week 4(Deload)D/L

50%x5

55%x5

60%x5

then...

WOD

*With a running clock

0:00-5:00

Buy In: 400m Run

**Remaining time perform**

10 Burpees

10 KB Swings 35/55

5:00-10:00

Buy In: 400mRun

**Remaining time perform**

10 Hand Release Pushups

10 KB Goblet Squats 55/70

10:00-15:00

Buy In: 400m Run

**Remaining time perform**

10 Ring Rows

10 KB Goblet Hold Lunges 35/55

"Usain"

By Lance Mosley

10/14/17

WOD

*Score TOTAL time including sprints and rest time

WOD

Start with 4x100m sprints(:30 rest in between)

then...

4 Rds

21 Hang Squat Cleans 85/115

15 Pullups

9 Push Jerks 85/115

200m Run

"Voorhees"

By Lance Mosley

10/13/17

Skill Work(10 min)

Power Snatch

*Work up to 75-80%

**Focus on form

then...

WOD

3 RFT

15 Hang Power Snatch 55/75

15 V-ups

50m Farmers Carry 55/70

50m Prowler 25/45

"Down and Up the River"

By Lance Mosley

10/12/17

5/3/1 Week 3(Back Squat)

75%x5

85%x3

95%x1+

then...

WOD

21-15-9

D/L 135/185

Burpees

right into...

9-15-21

Thrusters 65/95

Burpees

*Scaled=95/135:45/75