WOD

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
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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.......
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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!
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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)
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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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Sunday


8-9:30 100 Air squats 400 m run 3RFT rest 5 min 3 rope climb 400m run 3RFT rest 5 minutes 75 Sit ups run 400m 9:30-10:30 50 air squats 50 sit ups 2 rope climbs 400 m run 3RFT  
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Friday


FRIDAYFor Total Reps, 'The Ghost': 6 Rounds1 Minute Max Calorie Row1 Minute Max Burpees1 Minute Max Double Unders1 Minute Rest ExtraGymnastics, week 3. 2 OptionsA. 4 Unbroken sets: 8 Chest-to-Bar Pull-ups, resting 1 minute between setsB. Max Muscle-ups (bar or ring)C. 2 Options:c1. 3 x 50% resting 2 minutes c2. If you cannot do Muscle-ups, 7 x 1 Toe-nail Transition WeightliftingA. Build to a Heavy Snatch (squat)B. Build to a Heavy Clean (squat)
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Thursday


THURSDAYA. For Total Reps, AMRAP 1010 Snatches 135#/95#10 Toes-to-barB. Immediately into, AMRAP 1010 Overhead Squats 135#/95#10 Kettlebell Swings 70#/53#
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8/24


MONDAYStrength, Reverse Lunge: 4 x 10 (5 per leg)For Total Reps: AMRAP 1010 Box Jumps 40"/30"20 One-legged squats, alternatingScaling Pistols: (Descending difficulty)Knee-up/Foot-up Reverse Lunge Overhead Lunges 45#/25#One Legged Squat to BoxExtra:Gymnastics, Muscle-up Progression. Week 4, Day 1.A. Toe nail Transition 10 x 2 B. Deficit Push-up 4 x 6 C. Russian Dips 5 x 4 Strength, Bottom Up Front Squat:A. Build to a Heavy 3B.
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8/25


TUESDAY'Gwen': 15-12-9 Clean & JerksAt 0:00 15 Clean & JerksAt 7:00 12 Clean & JerksAt 14:00 9 Clean & Jerks*Unbroken Clean & Jerk, once you start a set the bar cannot rest on the ground. Goal is to use the same weight on all 3 sets. Cash-out: 2 Rounds30 Second Hollow Hold30 Second Mountain Climbers30 Second Glute Bridge Hold (Left Leg)30 Second Glute Bridge Hold (Right Leg)-30 Seconds Rest-
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