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Thursday 31st October 2019

For Time: 50/40 Cal Row 100 Double Unders 10 Pull Ups 50 Wall Balls 20/14lb 100 Double Unders 10 Chest to Bar Pull Ups 400m Run 100 Double Unders 10 Muscle Ups (Ring)

Wednesday 30th October 2019

Spend 15 to work up to heavy 1RM Cluster (Squat Clean Thruster) 2 x, each for time: Rest between rounds 10/5 Assault Bike Calories 20 Thrusters 20/15kg

Tuesday 29th October 2019

Alt EMOM 16 mins: Every 1 min for 16 mins, alternating between: 10 Box Jumps, 24/20 in 10 Alternating Dumbbell Snatches, 22.5/15 kg 10 Alternating Pistols 10 Hang Power Cleans, 50/35 kg

Monday 28th October 2019

Open 20.3 For time: 21 Deadlifts, 225/155 lbs 21 Handstand Push-ups 15 Deadlifts, 225/155 lbs 15 Handstand Push-ups 9 Deadlifts, 225/155 lbs 9 Handstand Push-ups 21 Deadlifts, 315/205 lbs Handstand Walk, 50 ft 15 Deadlifts, 315/205 lbs Handstand Walk, 50 ft 9 Deadlifts, 315/205 lbs Handstand Walk, 50 ft Time cap: 9 mins

Saturday 26th October 2019

Open 20.3 For time: 21 Deadlifts, 225/155 lbs 21 Handstand Push-ups 15 Deadlifts, 225/155 lbs 15 Handstand Push-ups 9 Deadlifts, 225/155 lbs 9 Handstand Push-ups 21 Deadlifts, 315/205 lbs Handstand Walk, 50 ft 15 Deadlifts, 315/205 lbs Handstand Walk, 50 ft 9 Deadlifts, 315/205 lbs Handstand Walk, 50 ft Time cap: 9 mins

Thursday 24th October 2019

In 12 min: Buy In - 50/40 Cal Row AMRAP 25 Strict HSPU 50 Foot SA DB Overhead Walking Lunge 22.5/15kg 25 Pull Ups 50 Foot HS Walk

Wednesday 23rd October 2019

Bench Press 15-12-9-6-3 Max Reps Rope Climbs in 1 min immediately after bench set Rest after each set of rope climbs before hitting next set of bench press

Tuesday 22nd October 2019

For time: 60 Wall Balls, 20/14 lbs 40 Box Jumps, 24/20 in 20 Squat Cleans, 60/42.5 kg Rest 5 mins 60 Wall Balls, 20/14 lbs 40 Box Jumps, 24/20 in 20 Squat Cleans, 60/42.5 kg

Monday 21st October 2019

Open 20.2 AMRAP in 20 min: 4 DB Thrusters 22.5/15kg 6 Toes to Bar 24 Double Unders Scaling *NB - if you scale one movement you need to scale all movements* DB - 15/10kg TTB - Hanging Knee Raises DU - Single Skips Alternate WOD 10 x 200m Row Sprints Rest 1 min between Each round is an all out sprint. Record your times for each round and try and stay within 4 seconds of fastest time.

Saturday 19th October 2019

"Open 20.2" AMRAP in 20 min: 4 Dumbbell Thrusters 22.5/15kg 6 Toes to Bar 24 Double Unders Scaling DB Thrusters - 15/10kg TTB - Hanging Knee Raises DU - Single Skips

Thursday 17th October 2019

5 rounds of AMRAP in 2:00: 10 Box Jumps 24/20” 6 Deadlifts 100/70kg 25 Double Unders Max Strict HSPU in time remaining Rest 1 min between rounds

Wednesday 16th October 2019

On a 20-minute clock: As many rounds as possible in 4 minutes of: 10 pull-ups, 20 push-ups, 30 Kettlebell Swings 24/16kg Then, as many rounds as possible in 4 minutes of: 8 pull-ups, 16 push-ups, 24 Kettlebell Swings 24/16kg Then, as many rounds as possible in 4 minutes of: 6 pull-ups, 12 push-ups, 18 Kettlebell Swings 24/16kg Then, as many rounds as possible in 4 minutes of: 4 pull-ups, 8 push-ups, 12 Kettlebell Swings 24/16kg Then, as many rounds as possible in 4 minutes of: 2 pull-ups, 4 push-ups, 6 kettlebell Swings 24/16kg

Tuesday 15th October 2019

Back Squat 2-4-6-8-10-12-14-16-18-20 @50% 1RM Compare to July 16 (you should now be lifting heavier) Tabata mash up Toes to Bar Double Unders

Monday 14th October 2019

“20.1” 10 Rounds for Time: 8 Ground to Overhead 43/29kg 10 Bar Facing Burpees Time Cap 15 min Scaled: 10 Rounds for Time: 8 Ground to Overhead 29/20kg 10 Bar Facing Burpees (Can step over the bar) OR Alternate WOD if you have done 20.1 and didn’t do Friday’s WOD 4 x: Row 200m Run 200m Max Hollow Hold Rest Only if you did Friday’s WOD and 20.1 Tabata Assault bike calories x 3, rest 4 min between rounds 3 x Max Set Strict Pull Ups, Rest 2 min between sets

Saturday 12th October 2019

CrossFit Kids Seminar at the gym all weekend Class today is 6:30-7:30am only Team WOD AMRAP in 15 min 50 Front Squats 50/35kg 40 Alt DB Snatch 22.5/15kg 30 Deadlift 100/70kg 20 Box Jumps 24/20” 10m Front Rack Lunge 50/35kg

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