Connor and Lucas
_______________________
Workout
Snatch
2 reps @ 75%
2 reps @ 80%
2-2-2-2 reps @ 85%
Then,
20-minute AMRAP:
10 dumbbell thrusters (moderately heavy)
10 burpees
Rest 1 minute
5 p.m.
______________________
Workout
15-12-9-6-3 reps for time:
Deadlifts (275/185 lb.)
Wall-ball shots
Row for calories
Warming up for handstands with cartwheels
Watch "Cartwheel" with Roger Harrell of CrossFit Marin and "Learning a Cartwheel" with instructors from CrossFit's Gymnastics Trainer Course
_____________________________
Rest Day
Allison
Watch "Improving the Thruster" from CrossFit.com
___________________
Workout
Clean
2 reps @ 75%
2 reps @ 80%
2-2-2-2 reps @ 85%
Then,
21-15-9 reps for time:
Handstand push-ups
Pull-ups
*Perform 100 single-unders after each round
Felipe
__________________
Workout
Push press 3-3-3-3-3-3
*Use 5-rep-max weight
Then,
21-18-15-12-9-6-3 reps for time:
Shoulders-to-overheads (75/55 lb.)
Sumo deadlift high pulls (75/55 lb.)
Theodore Glen Robertson was born around 8 p.m. on Friday, October 9, weighing 8 lb. 7 oz.
Congratulations to Kyle, Olivia and Zella, and welcome to our family, Theo!
_____________________________
Workout
Back squat 3-3-3-3-3-3
*Use 5-rep-max weight
Then,
4 rounds for time:
Run 400 meters
50 air squats
Coach Laurie with a demonstration
____________________
Rest Day
Angel
_____________________
Workout
2 clean and jerks (225 lb.)
Row 20 calories
4 clean and jerks (205 lb.)
Row 20 calories
6 clean and jerks (185 lb.)
Row 20 calories
8 clean and jerks (165 lb.)
Row 20 calories
10 clean and jerks (135 lb.)
Row 20 calories
Connor, Mark, Felipe and Sarah
Read "Let's Talk Airdyne!" on the CrossFit Discussion Boards
What are your thoughts on the Airdyne? Post to comments.
___________________________
Workout
5-rep-max push press
5 reps @ 95%
5-5 reps @ 90%
Then,
For time:
100-ft. walking lunge
30 toes-to-bars
75-ft. walking lunge
20 toes-to-bars
50-ft. walking lunge
10 toes-to-bars
Jacqui
_____________________
Workout
Hang clean, building to a heavy double
Then,
12-minute AMRAP:
10 dumbbell hang squat cleans
40 double-unders
