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BMG- Nicole

Monday, November 9th, 2020 SWOD/SKILL: LBBS3×5 @65%3×2 @80%3×1 @90+% METCON: Nicole-BMG20 min AMRAP 400m RunME UB Pullups Score= total # of pull-ups UPDATES/EVENTS: ***Reminder to get on the schedule for the week. Text in any changes you have throughout the day/week. Schedule text line (727)

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1 min stations

Friday, November 6th, 2020 SWOD/SKILL: 5X5 Front Squat Alt: 1 min Plank METCON: 1 min stations- 4 rounds Bike (Cal) Snatch (any way) 135/95 Goblet Squats 70/55 Pullups 1 min rest between each round for total reps UPDATES/EVENTS: ***Reminder to get on the schedule for

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Open Gym or Daily WOD

Thursday, November 5th, 2020 SWOD/SKILL: 5 rds: x10 Floor BPx10 Wipers x10 Pushups 5 rds: x10 BORx10 Side Throws (ea side) 100ft Banded Side Steps 3-5rds:10x Db Front Raises 10x Shoulder Flys 10x DB curls (alternating each side) UPDATES/EVENTS: ***Reminder to get on the schedule

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Chipper for a hump day

Wednesday, October 4th, 2020 METCON: For Time: 50x DB Snatch 50/35 400m Run 50x WB 20/14 400m Run 50x HPC 135/95 400m Run 50x PJ 135/95 400m run 50x Burpees 400m Run UPDATES/EVENTS: ***Reminder to get on the schedule for the week. Text in any

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OH-Triplet

Tuesday, November 3rd, 2020 SWOD/SKILL: 5×5 DeadliftAlt: 10x T2B METCON: 15 min AMRAP:10x OHS 115/7510x Weighted OH Lunge (with barbell- stand in place) 10x Pullups UPDATES/EVENTS: ***Reminder to get on the schedule for the week. Text in any changes you have throughout the day/week. Schedule

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Heavy Interval Sprints

Monday, November 2nd, 2020 SWOD/SKILL: 5×5 LBBS Alt: 10x Hollow Rocks METCON: 6x Interval Sprints: For Total Time 5x C&J 135/9510x KB 70/5530x DU Rest 1 min UPDATES/EVENTS: ***Reminder to get on the schedule for the week. Text in any changes you have throughout the

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CrossFit Games- Happy Star

Friday, October 30th, 2020 SWOD/SKILL: 10! Strict Pullups Dips METCON: Happy Star– CrossFit Games WOD Run 200 meters at the start of each round5-7-9-11 reps for time of:Burpees, jumping over an object (Barbell) Thrusters, increasing load each round ♀ 95-105-110-115-lb. thrusters♂ 135-145-155-165-lb. thrusters UPDATES/EVENTS: ***Reminder

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Open Gym or Daily WOD

Thursday, October 29th, 2020 SWOD/SKILL: 5 SETS:Every 15 seconds for 1 min2x Backsquat Rest between sets… Choose Load wisely EMOM: 10 min 5x C&J Touch n go reps… Work on Cycling that barbell with good form 5×10 Hip Bridge Dbl Russian KB Swings 100ft Banded

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Sprint- Sled-Sprint

Wednesday, October 28th, 2020 SWOD/SKILL: (Part two) 5×5 PressAlt: 10x Hollow Rocks 5×10 Bent Over Row Alt: 10x Flutters kick (4-count) METCON: (Part one)“Sprint-Sled-Sprint” (similar to cf games WOD) For Time: 2x Each person 100ft. Sprint 100ft. Sled Sprint 90/50100ft. Sprint ***Reminder to get on

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Metcon Mashup

Tuesday, October 27th, 2020 METCON: Metcon- MASH-UP 5RFT: 50x DU10x KB 55/35 Rest 3 min 50-40-30-20-10Air Squats Situps Rest 3 min 21-15-9Pullups Pushups DL 225/155 ***Reminder to get on the schedule for the week. Text in any changes you have throughout the day/week. Schedule text

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