I’m making up some of my own WODs this week. Last week when I didn’t like what was programmed on the CrossFit main site, I chose some “Hero” WODs. This week I am making up my own. The main site has variations on the theme of Cindy and DT. I think we are done with them for a while at least.

We do have one celebration WOD this week for Pat. It’s not her birthday, but it is her CrossFit 10 year anniversary. It’s a WOD full of all the things she likes! Try to enjoy it as much as she will.

MONDAY 10-17-22
Strength WOD: Shoulder Press (3x5)
then:
For time:
21 Calorie Bike
21 Clean & Jerks
15 Calorie Row
15 Clean & Jerks
9 Calorie Row
9 Clean & Jerks

TUESDAY 10-18-22
Pat's Anniversary WOD:
3 Rounds for time:
10 Box Jumps
10 Burpees
10 Ring Rows
10 Push-ups
10 Sit-ups
10 Thrusters
10 Deadlifts
10 DB Snatches
10 Good Mornings
10 Sand Bag Cleans
100' Farmers Carry with 2 plates

WEDNESDAY 10-19-22
For time:
21-18-15-12-9-6-3
Russian Lunges (KB)
KB Swings
Goblet Squats (KB)

THURSDAY 10-20-22
Strength WOD: Deadlift (3x5)
then:
For time:
25 Wall Balls
1 Rope Climb
5 Russian Twists*
20 Wall Balls
1 Rope Climb
10 Russian Twists
15 Wall Balls
1 Rope Climb
15 Russian Twists
10 Wall Balls
1 Rope Climb
20 Russian Twists
5 Wall Balls
1 Rope Climb
25 Russian Twists
* Sit on floor with legs lifted in front of you. Tap Wall Ball on the floor beside you then across to the other side=1

FRIDAY 10-21-22
For time:
5 K Run/Row

SATURDAY 10-22-22
Open Gym at 8am and 9am
Posted in Workout of the Day

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