Happy Halloween everyone!
Old Orchard Crossfit is having a Halloween event on Friday at 8pm. Dress up in costume and do a fun workout together as a community and hang out for a party afterwards. More information is available on their website and Facebook. If you do not feel like working out in a costume come to Open Gym on Saturday, no costumes required!
MONDAY 10-26-15
"Last Ascent"
For time:
5-10-15
Back Squat (225,155)
Box Jumps (24,20)
TUESDAY 10-27-15
Strength WOD:
Sumo Deadlift*
5-5-5-5-5
*NOT high pull Just deadlift
then:
Monkey WOD:
AMRAP in 12 min:
Jump over box with swing from bar (24,20)
Hanging, legs circle box (CW and CCW) (24,20)
Hand-over-hand over box (24,20)
WEDNESDAY 10-28-15
For Time:
21-18-15-12-9-6-3
Ring Dips
Overhead Squats (115,75)
THURSDAY 10-29-15
Happy Birthday Dixie (1 day late)
4 Rounds For Time:
16 Good Mornings (45,35)
16 Med Ball Sit-ups (14,10)
16 Supermans with Med Ball (14,10)
16 Med Ball Squats (14,10)
400m Run
FRIDAY 10-30-15
Strength WOD:
Push Press
3-3-3-3-3
then
3 Rounds For Time
500m Row
21 Burpees
12 Thrusters (95,65)
SATURDAY 10-31-15
Open Gym 8-10am
Happy Halloween
Come to the gym to see if you get a Trick or a Treat...
