WODs for the week 10-26-15 to 10-31-15
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...