FRIDAY 181026

Schedule and Coaches

6:15, 9, 10, noon & 4:30pm Coach Gaela
5:30 & 6:30 Coach Hayley

Thruster 1×5

Thruster for load:
#1: 5 reps

AMRAP 11

1 Clean 185/115
2 HSPU or 2 Jerks 185/115
3 High Wall Balls 20/14 (aim for one brick higher than normal throws)

TUESDAY 181023

Schedule and Coaches

6:15, 9, 10, noon & 4:30pm Coach Gaela
5:30 & 6:30 Coach Katie

Back Pause Squat 4×3

Back Pause Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps

3 sec pause in the hole, +2.5-5% from last Wednesday

For time:

50 KBS 53/35
25 BXJ 24/20
10 Pullups

right into

3 rounds
200m run/250m row
25 DU
1 rope climb

FRIDAY 181019

Schedule and Coaches

6:15, 9, 10 & noon Coach Gaela
4:30, 5:30 & 6:30pm Coach Hayley

Front Squat 7×1

Front Squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
#6: 1 rep
#7: 1 rep

WB Kalsu

EMOM Buy-in: 5 Burpees
Accumulate 100 Wall Balls (20/14)

Little twist on the original Kalsu which has been dubbed as the hardest wod ever.
“Kalsu”- is actually a CrossFit Football WOD that is done in honor of Robert James Kalsu who played for the Buffalo Bills in the NFL in 1968. He then left the team to fulfill his ROTC obligation with the Army. He went on to serve his country in the war in Vietnam and was killed in action.

The original Kalsu is accumulate 100 thrusters (135/95) w/the burpee emom.

THURSDAY 181011

THURSDAY 181012

6:15 Coach Gaela, 9, 10 & noon Coach Gaela
4:30, 5:30 & 6:30pm Coach Hayley

Back Pause Squat 4×5

Back Pause Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps

3 sec pause in the hole, start around 65%

5 Rounds for time

21 Row cal
15 Push jerks (135/95)
9 Deficit handstand push-ups

WEDNESDAY 181010

WEDNESDAY OPEN GYM 181010

6-7:15am, 9-1130am Coach Gaela
430-730pm Coach Trevor

Stationed Filthy 50

1 min at ea station for max reps;
30 sec transition between stations

Box jumps (24/20)
Jumping pull-ups
Kettlebell swings (53/35)
Walking lunges
Knees-to-elbows
Push presses (45/35)
Back extensions
Wallballs (20/14)
Burpees
Double unders

Score: Total reps across all stations

WEDNESDAY 181003

WEDNESDAY OPEN GYM 181003

6-7:15am, 9-1130am Coach Gaela
430-730pm Coach Trevor

EMOM Power Cleans/Split Jerks

EMOM 12
2 Power clean & split jerk

Handstand Push-Up – October 2018 Skill

5×5 Strict Handstand Push-ups
• Rest 1 minute between sets
• For athletes who are able to easily perform the 5 sets, have them execute the reps with a 2-sec lower each rep. We recommend a partner count the tempo for them.

Scaled Options:
1. For athletes who do not yet have strict handstand push-ups, scale to a partial range of motion strict handstand push-up.
2. For athletes who do not yet have the ability to kick up to the wall, have them work through 5 kick up attempts every 2 minutes for 5 sets.

Chunk

800m Run
50 Power cleans (95/65)
800m Run