(479) 644-8108

Wednesday Nov 1st

WOD
AMRAP x20
5 HSPU
10 GS Box Jumps 24/20
15 DB Snatches 45/35 *Do NOT have to alternate
1 Squat Clean Thruster

1. 185/125 2.155/105 3.135/95

FX
AMRAPx20
5 Scaled HSPU/Pike/Press
10 GS Box Jumps/Step Ups
15 DB Snatches
1 Power Clean + Thruster
Scale as needed

Happy Halloween

WOD
Rest Day
Open/Active Recovery
North and South 11-1 only
NO EVENING OPEN GYM or Kids classes

Monday Oct 30

Box News- No open gym hours Tuesday Night Halloween

WOD
BB/Strength
Clean Complex
EMOMx20
Min 1-5 2 Power Cleans + 1 Jerk
MIn 6-10 1 Power Cleans + 2 Front Squats + 1 Jerk
Min 11-15 Clean High Pull **Heavy here. Ballpark of 1 RM or + 10%
Min 16-20 1 Clean & Jerk

Conditioning 
Every 3 minutes for as long as possible complete:
From 0:00-3:00

2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

FX
Clean Complex
Quality over quantity

Conditioning
0-3
2 Rounds
10 Front Squats
10 Pull Ups

MIN 3-6
2 Round
12 Front Squats
12 Pull Ups

Min 6-9
2 rounds
14 Front Squats
14 Pull Ups

Scale as needed. 

Sunday Oct 29th

WOD
Buy In 20/15 L Pull Ups
10-9-8-7-6-5-4-3-2-1 reps of -= 15 II's between ea
Power Snatch 1.135/95 2. 115/85 3. 95/65
Buy Out 20/15 Strict Pull Ups

FX
Buy in 15 Pull Ups + 15 Sit Ups
10-9-8-7-6-5…….. Scale load 75/55
Buy Out HSPU scale/ Scale as needed

Saturday Oct 28th

WOD
2 Person Teams
Alternating rounds of
Bear Complex
1 Deadlift + 1 Hang Squat Clean, + 1 Thruster + 1 Back Squat +thurster
25:00 to comoplete
**Climbing heaving as possible

Then

2 Person Team

20 Alternating Wallballs
20 Tandem Deadlifts 275/185 *can be unevenly loaded
20 Cal Row
20 MB Sit Ups

FX
Scale loads as needed

Friday Oct 27th

REST DAY
CLOSED

                                                                                                                                                                               

Thursday Oct 26th

WOD

10 Rounds for time of
5 Thrusters 95/65
10 Pull Ups
5 Burpees

BB/Strength
EMOMx10
Deadlfts
2-2-2-2-2-2-2-2 @

FX
6-10 rounds
5 Thrusters/Wallballs
10 Pulling
5 Burpees

BB/Strength
EMOMx10
Deadlfts
2-2-2-2-2-2-2-2 @ 78%

Wednesday Oct 25

WOD

AMRAPx18
6 Alt DB Snatches 45/35
12 OH Lunges
12 TTB
24 II’s

FX
AMRAPx18
6 Alt DB Snatches
12 OH/FR Lunges
15 Core
20 II’s or 5 att + 15 singles

Tuesday Oct 24

WOD

BB/Strength
Back Squat
3-3-3-1-1  (x3  78-83%)

Overhead Squat
2-2-2-1-1 (x2 @88%)

Conditioning 
Nasty Girls
3 RFT of
50 Air Squats
7/5 Muscle Ups
10 Hang Power Cleans 135/95

FX
Back Squats
5-5-5-5-5

OH Squats/Front Squats
3-3-3-3-3

Conditioning
3 RFT of
35 Air Squats
15 Pull Ups
10 Hang Power Cleans 95/65

Monday Oct 23rd

WOD

Rest Day
Active Recovery/Open
North 5:30-6:45am, 11-1, and 5:30-7pm
South 11-1 and 5:00-6:30