Single Arm DB Snatch: 4 x 3 ea arm
Squat: 5 x 7
DB Military Press: 8, 6, 4, 4
Each of the following for 90 sec with 2’ rest between….score total cumulative rep count
Pullup
Goblet Squat (32 kg men; 24kg women)
Calorie Row
Hurdle Facing Burpees
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Power Clean: 5 x 2
DB Push Press: 4 x 6
Split Squat: 4 x 6
Animal Walk Race….3x for time
20m Bear Crawl
20m Crab Walk Forward
20m Crab Walk Backward
20m Inch-Worm w/ pushup
Parallete Pushups: 3 x 8 (add weight as necessary)
Box Jumps: 3 x 12
Hollow Rock: 3 x 16
5 rounds of 8 reps of each exercise on 80 sec interval…KB Deadlift; KB Swing; KB Goblet Squat
Strongman Fun (15’ of unstructured play with Strongman toys)
4’ Walking Lunge Challenge….300m Run as a “Buy In” then do as many walking lunges as you can in the balance of the time; score = lunge steps taken
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Mobility WOD….an excellent resource for enhancing your mobility and curing the aches that bother you
Power Clean: 5 x 2
Clean Pull: 2 x 2
Squat / Pullup Challenge:
Five rounds of the following two exercises
30 seconds of Front Squat (men @ 154; women @ 120)
30 seconds of Pullups
Each round is followed by 90 seconds rest. Score = cumulative rep count for the two exercises
Med Ball Circuit
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KB Swings: 3 x 15 sec
Ring Pullups (when possible): 3 x 8+
Squat (Player’s Choice…you choose…overhead squat, front squat or back squat):
2 x 3 then 1 set of as many reps as possible before failure (men use 95 lbs, 132 lbs, 176 lbs for OH squats, front squats, and back squats respectively; women use 71 lbs, 102 lbs, 132 lbs); score = number of reps before failure (Coaches…scale to a weight that allows for AT LEAST 8 reps).
Non-timed WOD (3x w/ 15 sec between exercises):
Side-to-Side Hop over mini hurdle: 30 sec
Pushups: 30 sec
Med Ball V-Ups: 30 sec
Super Burpees: 30 sec
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35 Overhead squats with 95 lbs by the 2007 CrossFit Games champ!
Athletic Lab and Cary CrossFit will be having there 2nd monthly fitness challenge on October 3rd. As announced last month, the challenge will be held at the 6pm CrossFit / Performance Fitness session on the first Monday of every month. All members (Scholastic, CrossFit / Performance Fitness, and Elites) are welcome to attend.
What’s the Challenge? What’s at stake?
Members will complete a workout challenge against one of the members of our staff. If ANY member in the class should beat the staff member, the ENTIRE class will receive 10% off their next month’s membership and the winning member will receive 20% off. Class size will be limited to 12 with slots reserved for those that RSVP via our online membership manager. In the event that someone should beat the staff member, only 12 discounted memberships will be granted with guaranteed discounts to those who RSVP. The instructor leading the session may turn away non-RSVP’d members at their discretion (specifically, if they feel that going above our class attendance cap will interfere with class quality).
Dead Lift: 10 x 1 on the minute (work up to heavy single)
DB Shoulder Press: 4 x 8
Chinese Row: 4 x 8
5 Rounds for Time
20m Walking Lunges
10 Burpees
20m Walking Lunges
10 Clap Pushups
300m Run
On 4’ Interval:
Squat: 7 x 5 (progressively load)
Weighted Pullups: 7 x 4-7 (pick a weight that’ll put you in that rep range)
As many rounds as possible in 8 minutes (cash-out is not on the clock):
Buy-In: 20 Box Jumps
5 Thrusters (88 lbs for men; 55 lbs for women…to MB depth)
10 MB Shouldering (5 to each side; 5kg for men, 4kg for women)
5 Rocket Jumps
10 Deload Pushups
Cash-Out: 20 Box Jumps
Power Clean: 5 x 4 (moderate weight)
Pause Squat: 5 x 5 w/ 3 sec pause at bottom
Hand Stand Pushups: 5 x 8
12 Minutes as many rounds as possible
3 Hill sprints
10 Pushups
15 Squats
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*We’ve updated our record boards! The CrossFit board now goes 3 deep so the top 3 scores in each benchmark workout are now listed. Can you get on there?
*We’ve added the Sparta 300 workout and the Ascending Squat workout to the wall.
Power Snatch: 4 x 2
DB Military Press: 3 x 6
Chest to Bar Pullups: 3 x 7
Ascending Squat Workout (to do the workout as prescribed….you must weigh in on our scale without shoes and then place your weight on the bar)...then on the minute, do as many sets as possible in the back squat….do 1 rep first minute, 2 reps second minute and so on until you cannot meet the required reps in the minute. Score = rounds + reps. ALL squats in the set must be below parallel to count towards the rep count. You have the option of opting out of the weigh-in and using less weight but your performance will be asterisked.
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*The record for the Ascending Squat workout is 14 rounds + 3 reps (108 total reps) for men and 13 rounds + 6 reps (97 total reps) for women.
