AMReps in 2 minutes: 
Strict handstand push-ups

On the minute for 10 minutes: 
5 deadlifts (70% of 1RM)

Run 800 meters, rest 3 minutes
Run 800 meters, rest 3 minutes
Run 400 meters, rest 2 minutes
Run 400 meters, rest 2 minutes
Run 400 meters, rest 2 minutes
Run 200 meters, rest 1 minute
Run 200 meters, rest 1 minute
Run 200 meters, rest 1 minute
Run 200 meters, rest 1 minute
Run 200 meters

For time: 
60 wall-ball shots (20/14 lb.)
50-calorie row
40 push-ups
30 dumbbell hang squat cleans (50/35 lb.)
20 single-arm dumbbell overhead lunges (60/45 lb.)
10 bar muscle-ups
 

Rest Day

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REMINDER: Coach Debbie is teaching Yoga for Athletes on Saturday at 11 a.m. The class is open to all levels, free for members and drop-ins are welcome! The focus will be on breathing mechanics, down regulation, active recovery, full range of motion and deep relaxation. 

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Read "The Mighty Nerd: Flipping Out" from the CrossFit Journal

For load: 
Thruster 3-3-3-3-3-3-3

30-seconds on/30 seconds off: 
Toes-to-bars
*Continue until 100 reps are completed

Every minute for 8 minutes: 
8 overhead squats (85/63 lb.)
*Or add 20/15 lb. from last time

3-5 rounds: 
1-minute max calories on bike
5 weighted pull-ups
Rest as needed 

For quality: 
20 weighted hip extensions
5 back extensions
15 weighted hip extensions
10 back extensions
10 weighted hip extensions
15 back extensions
5 weighted hip extensions
20 back extensions

5 rounds for time: 
20 box jumps (24/20 in.)
20 kettlebell swings (53/35 lb.)
40 double-unders

Rest Day

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Halloween Schedule Reminder: There will be no classes at 5 or 6 p.m. on Halloween night. Classes will end after the 4 p.m. Teens Class. Happy Halloween! 

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Yoga for Athletes is on this weekend! On Saturday, Nov. 4 at 11 a.m., Coach Debbie will be leading yoga!

Clean and jerk
1-1-1-1-1-1-1

For reps:
2 minutes max-calorie ski erg
2 minutes rest
2 minutes max-calorie row
2 minutes rest
2 minutes max-calorie Assault bike
2 minutes rest
2 minutes max double-unders