Check out facebook for photos from friday’s nightmare on 3rd street
10/30/22
WOD
Rest Day
10/29/22
WOD
Tabata Air Squat
Tabata Burpee
Tabata Pull-up
Tabata Bike
Tabata Box Jump
Tabata Slam-Ball
Tabata Reverse Lunges
Tabata Sledge Hammer
*Rest as needed to Transition between Tabatas.
Friday Class Schedule:
5:00am, 6:30am. 9:00am as Normal
3:30pm, 4:30pm, and 5:30pm Classes are Cancelled
5:00pm Competition Class and Party to follow!
10/28/22
WOD
"NIGHTMARE ON 3RD STREET”
For Load, Reps, and Time:
”Raise the DEAD”
10 minutes to Establish a 1RM DEADlift
Rest 5 minutes
“Drop DEAD”
8 minute AMRAP of:
Bar Facing Burpees
Rest 2 minutes
“Hanging with the DEAD”
Max Deadhang
10/27/22
WOD
10 minute AMRAP of:
Run 300m
30 Hang DB Snatches, 50/35-lbs.
Rest 10 minutes
10 minute AMRAP of:
30 Calorie Machine
30 Wall-balls, 20/14-lbs.
10/26/22
WOD
50-40-30-20-10 reps for time:
Double-unders
Push-ups
Double-unders
Sit-ups
10/25/22
WOD
Every 5:00 for 6 sets:
2 Rope Climbs
4 Clean and Jerks, 175/115-lbs.
8 Toes-to-Bar
16 Deadlift, 175/115-lbs.
10/24/22
WOD
For time:
400/350 Calorie Row
10/23/22
WOD
Rest Day
10/22/22
WOD
“Jack 1.5”
30 minute AMRAP of:
115/75-lb. Push press, 15 reps
15 KB Swings, 53/35-lbs.
15 Box jumps, 24/20 inch box
10/21/22
WOD
“CFT OLY”
10 minutes to Establish:
1 RM Snatch
- Rest 5 minutes -
10 minutes to Establish:
1 RM Clean and Jerk
*Score is Snatch + Clean and Jerk
