171103

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

200m row

PVC stretch

beat swing-leg swing-sampson-spiderman-scorpion

12 switch lunges

12 supermans

5 pull ups

Metcon (Time)

30 cal Row

30 Hang power snatch (75/55)

30 Chest to bar

30 ball slams

30 DU

*** Every 3 min Perform 10 smith ups (15/10) until above work is completed

171102

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

PVC stretch

Front rack

Grass pickers-sampson-spiderman-leg swings-calves&ankles-Scorpions

4x

30s plank

100 m run

Push Jerk (3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

Crazy 8’s

AMRAP 20

8 Hang Cleans (95/65)

8 Push Presses (95/65)

8 Bar facing burpees

800m run (4 reps)

171101

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

300m row

PVC stretches

high knees-butt kicks-sampson-spiderman-inch worm

leg swings-dead hang-scorpion

3x

10 switch lunges

rig bear crawl

10 windshield wipers

Broad jumps

Deadlift (8-8-5-5-3-3)

Metcon (Time)

3 RFT

50 KB swing (53/35)

3 Rope climbs

50 DU

10 Box OVERS (24/20)

Happy Halloween

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

PVC stretch

Front rack stretch

high kick-high knees-butt kicks-hip circles-grass pickers-sampson-spiderman

2x

200m run

10 air squats

5 push ups

Fran-Karen-stein (Time)

21-15-9

Thrusters (95/65)

Pull ups

**after each set of thrusters and pull ups complete

50 Wall ball shots (20/14)

AB/Core work

Coaches choice

171030

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

200m run

PVC stretch

front rack stretch

30 s OH squat hold

2x

30s flutter kick

30s plank

30s superman

Metcon (3 Rounds for reps)

3x 5 min rounds for as max reps

min 0-2 Front squat (155/125)

min 2-3 DB cleans (35/25)

min 3-4 Alt DB snatches (35/25)

min 4-5 leg lift with pulse

rest 5 min between rounds

Community WOD

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

250m row

High knees high kicks, butt kicks, broad jumps

10 push ups

12 alt v ups

10 squats

171025

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

250m row

pvc stretch

sampson-spiderman-high kicks-butt kicks-inch worm with down dog

4x

30sec ring hold

16 switch lunges

10 supermans

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

50 m Farmers carry (AHAP)

12 Box jumps

12 DB squat cleans (50/30)

12 Push ups

12 KB swings (2/1.5 pood)

12 Burpees

171024

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

Banded shoulder stretch-face pulls-door frame stretch

squat stretch-thoracic high 5-scorpion

4x

10 alt v ups

rig bear crawl

10 flutter kicks

broad jumps

Hang Snatch (3-3-3-3-3-3)

Metcon (AMRAP – Rounds)

Death by HSPU

perform 1 handstand push up in minute 1; each subsequent minute add 1 handstand push up until you can no longer complete the work in 1 min

AB/Core work

hold each pose for 20 sec with 10 sec of rest complete all of each position before moving to the next position

4x plank crunch l

4x plank crunch r

4x side plank crunch l

4x side plank crunch r

4x half push up plank

171020

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

PVC streches

Front rack

high kicks-high knees-butt kicks-Inch worm with down dog-sampson-spiderman

150 double unders

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Cash Out

1000 m row

171019

Graham Creek house, Gulf Shores CrossFit – CrossFit

Warm-up

PVC Stretch

Down dog- Up Dogp-scorpion-leg swing-squat stretch-thoracic high 5

PVC OH squat hold 30s

2x

10 toe touches

rig bear crawl

10 alternating v up

rig bear crawl

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

using a single Kettlebell (72/45)

10 SDLHP

10 Swings

25m Front rack carry L

25m Front Rack carry R