(479) 644-8108

Thursday Oct 31st 2013

Happy Halloween Everyone. Go out and enjoy some tricks and treats. 

Rest Day Closed

NO YOGA NO YOGA NO YOGA AT 5:30 AM

Wednesday Oct 30th 2013

Warm Up/Skill/Strength

Back Squats 
3 reps x 10 sets at 82% of 1RM

Work Capacity 
Nasty Girls

3 rounds of:
50 Air Squats
7 Muscle Ups 
10 Hang Power Cleans (135, 95#)

Tuesday Oct 29th 2013

Warm Up/Skill
Snatch Balance 15:00
1-1-1-1-1(65-75% of snatch) 
Focus on staying tight in the bottom

Strength 
Snatch 25:00
*Should be a full squat. If you power annotate it. 
1-1-1-1-1
Find new 1RM

Work Capacity 15 :00 cap
Run 400m
21 S2OH
Run 400m
15 S2OH
Run 400m
9 S2OH
RX1 125/85 RX2 115/75 RX3 95/65 (This is a quick sprint. Choose a load you can complete unbroken or 2 sets tops)

  

Saturday Oct 26th 2013

NO 8:00am class. Dan Crotts will be conducting a hip mobility clinic. 

Sunday is a Rest Day – HOA Teams only, Lee will be at the gym from 2-4. Bring your teams in and do some, none, or all of the HOA teaser workouts.

WOD

“Lift up Luke”
AMRAP 5:00 
4 Power Cleans 155/105
24 II Unders 
10 Pull Ups

*$5.00 donations will be accepted and given to the autism research

Then 

With remaining time pick one of the “New CF Total” movements (BP, Clean, & OHS) and find 1RM
  

Friday Oct 25th 2013

Warm Up
15:00
Snatch Grip Push Press
2-2-2-2-2

WOD

AMRAP 4:00
5 Power Snatches 75/55
15 II Unders

rest 2:00

AMRAP 4:00
5 Deadlifts 225/155
10 GS Box Jumps 24/20

rest 2:00

AMRAP 4:00
3 Thrusters 95/65
6 Pull Ups

Thursday Oct 24th 2013

Warm Up 15:00

Front Squats 
3-2-1-1-1-1-1

Not looking for new 1 RM here. Go heavy. Last single 90-95%. No more than 10 heavy reps

WOD
EMOM 15:00
1 Clean & Jerk
Even minute 10 air squats
Odd minute 3 lateral burpees

Cash Out
10 min of Goat work (becoming friends)
or
1 mile run (for time)