WOD

Wednesday


WEDNESDAYFor Total Reps: 'Tabata Style'Wallballs 20#/14#Sumo Deadlift High Pulls 95#/65#Double-UndersRow for Calories*8 Rounds of 20 Seconds On, 10 Seconds Off. Perform all 8 intervals at the first station before rotating to the next. Extra (Time permitting, complete prior to class)WeightliftingA. Every 30 Seconds for 8 Minutes: 1 Jerk 70-75%B. Overhead Squat: 3-3-3-3-3 MidlineA. For Total Time: 3 Rounds20 GHD Sit-ups*Rets 90 Seconds between ro

Tuesday


TUESDAYAccessory: 3 Rounds Not For Time6 Straight Legged Deadlifts (bar travels from just below knee to the hip)1 Minute Plank Hold (weighted, if possible)6 Bent Over Rows (bar travels from knee to sternum)Max GHD Hold Teams of 4-5, For Total Reps (50m = 1 rep)A. AMRAP 7: 50m Sled Pull 150#/100#-Rest 1 Minute-B. AMRAP 7: 50m Prowler Push (Empty)*One person working at a time, trade off every 50m. ExtraRowingRow 5 minutes for max meters-Rest 5 mi

Monday


MONDAYFor Time, 'Honeybadger': 3 Rounds30 Pull-ups30 Squat Cleans 95#/65#30 Burpees*35 Minute Time Cap ScalingModification 1: 3 Rounds20 Pull-ups20 Squat Cleans 95#/65#20 Burpees Modification 2: 3 Rounds15 Pull-ups15 Squat Cleans 95#/65#15 Burpees

Marathon


26 T2B 200 m run 26 Box jump 200 m run 26 KB swing 200 m run 26 burpee 200 m run 26 walking lunges/leg 200 m run 26 air squat 200 m run 26push ups  200 m run 26 sit ups 200 m run 2RFT 9:30-10:30 12 T2B 200 m run 12 Box jump 200 m run 12 kb swing 100 m run 12 burpee 100 m run 12 walking lunge/leg 100 m run 12 air squats 100 m run 12 push ups 100 m run 12 sit ups 100 m run 2RFT

FRIDAY


FRIDAYStrength, Bench Press: 5-4-3-2-1*Complete 5 Ring Rows after each set For Time:50 Calorie Row30 Burpees over the bar10 Thrusters 185#/135# ExtraA. Gymnastics, EMOM x 6: 7 Chest-to-Bar Pull-upsB. Rowing: 4 x 500m Row, 2 Minute rest between intervals ENGINE 50 Cal Row 30 burpee over bar 10 Thrusters 95/65 3RFT  

THURSDAY/BRING A FRIEND


THURSDAY BRING A FRIEND DAYFor Total Reps, Teams of 2: AMRAP 1542 Kettlebell Swings 53#/35#30 Sit-ups18 Box Jumps 24"/20"*Partner not working must be holding a plank Cash-out: 3 Rounds Not For Time10 Hollow Rocks15 Reverse Crunches (w/ medball between legs)20 Sit-ups

Wednesday


WEDNESDAYFor Total Reps, 'American Dream' (Courtesy CFNE): AMRAP 20Up Ladder (1/1. 2/2. 3/3. etc)Power Clean 205#/140#Muscle-up Muscle-up Scalinga. Strict Chest-to-bar Pull-up (2:1)b. Strict Chin-over Pull-up (2:1)c. Ring Row (3:1) ExtraWeightliftingA. 10 Minutes to Build to a Heavy Clean & JerkB. Every 30 Seconds for 5 Minutes: 1 Clean & Jerk @ 80% of today's max ENGINE 20 Min amrap Power Clean (115/85) Pullups 2,4,6,8,10.......

Bring a Friend Day


BRING A FRIEND FOR FREE DAY will be this Thursday Oct 15th. All day let one of your closest friends experience what Seaside is all about. Don't have a friend here? Be ours!

Tuesday


TUESDAYFor Total Reps: AMRAP 1030 Double Unders15 Wallballs 20#/14#-Rest 2 Minutes-B. 8 Minutes to Build to a 1 RM Snatch (Squat or Power) ExtraWeightlifting: Every 30 Seconds for 6 Minutes: 1 Squat Snatch @ 80% of today's max AccessoryA. Overhead Squat 4 x 4 (5 second pause at bottom)B. 1 arm Overhead Farmer's Carry 2 x 50m (per arm)

Monday


MONDAY40 Minutes to Complete the CrossFit TotalAt 0:00, Build to a 1 RM Back SquatAt 15:00, Build to a 1 RM PressAt 25:00, Build to a 1 RM Deadlift ExtraStrengthA. Back Squat: 5 x 1 @ 85 % of today's 1 RMB. Single Leg Kettlebell Deadlift 3 x 6, per leg Rowing: 8 x 250m Row, 2 Minutes rest between intervals ENGINE 500m row 15 pull ups 25 KB swing 4RFT          

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