Wednesday – Rocktober 5

-Fran Friday! Party at Barney’s Friday Night for Coach Tim’s birthday at 8pm until we’re done…We hope you all can make it. Friends & families welcome!











-Are you pumped up yet? Post your favorite ‘Fran’ video to comments.

“Fran”
21-15-9 Reps for time
Thruster (95/65#)
Pull Ups
-Fran Friday! Party at Barney’s Friday Night for Coach Tim’s birthday at 8pm until we’re done…We hope you all can make it. Friends & families welcome!











-Are you pumped up yet? Post your favorite ‘Fran’ video to comments.

“Fran”
21-15-9 Reps for time
Thruster (95/65#)
Pull Ups
Great job on Angie yesterday! Let’s flip the script and hit some hard intervals!

All Levels CrossFit
A. Snatch & OHS
sets of- 3x Power Snatch, 3xOHS, going up in weight

B. 5 rounds – 2 min on, 2 min off. Amrap. Start each round exactly where you left off.
7x kbs
7x sdlhp
7x kb snatch (total reps, either arm)
21 double unders

Level 1 CrossFit:

Skill-sdlhp – sets of 5 reps with a barbell for 10 min.

WOD:

5 sets of – 2 min on, 2 min off, amrap. Score total rounds, and start every rd where you left off.

7x kb swing
7x sdlhp
40x jump rope passes
-Fran Friday! Party at Barney’s Friday Night for Coach Tim’s birthday at 8pm until we’re done…We hope you all can make it. Friends & families welcome!











-Are you pumped up yet? Post your favorite ‘Fran’ video to comments.

“Fran”
21-15-9 Reps for time
Thruster (95/65#)
Pull Ups
Great job on Angie yesterday! Let’s flip the script and hit some hard intervals!

All Levels CrossFit
A. Snatch & OHS
sets of- 3x Power Snatch, 3xOHS, going up in weight

B. 5 rounds – 2 min on, 2 min off. Amrap. Start each round exactly where you left off.
7x kbs
7x sdlhp
7x kb snatch (total reps, either arm)
21 double unders

Level 1 CrossFit:

Skill-sdlhp – sets of 5 reps with a barbell for 10 min.

WOD:

5 sets of – 2 min on, 2 min off, amrap. Score total rounds, and start every rd where you left off.

7x kb swing
7x sdlhp
40x jump rope passes
Wednesday’s WOD’s:

All Levels CrossFit

A. Back Squat. Find daily 1RM

B. Max Effort L-Sit. 1 Attempt

C. For time. 50 KB Swings, then 50 Wall Ball

Every minute, on the minute, perform 7 burpees. Start with burpees.

Level 1 CrossFit

Skill: Back Squat x 5 reps

WOD. For time. 50 KB Swings, then 50 Wall Ball

Every minute, on the minute, perform 5 burpees. Start with burpees.