October 2012

October Schedule Changes Day 5WOD 121005 tabata back squats – 95/65 (8 rounds, use racks) @ 4:00… AMRAP in 10:00 of:burpee med ball clean wall balls – 20/14 @ 10' target(1:00 rest)@ 15:00… tabata kb swings – 24kg/16kg (8 rounds)             crossfit.com    

October Schedule Changes Day 4121004 Strength & Oly Practice, 5-7pm Basic Training Session#2, 7-8pm           crossfit.com   

October Schedule Changes Day 3WOD 121003 3 rounds for time of: (20:00 cap)20 pull-ups20 double unders (scaled = 20 box jumps – 20")20 push press – 75/5520 power snatch – 75/55200m sandbag carry                 crossfit.com   

October Schedule Changes Day 2WOD 121002Basic Training Session#1, 6-7am 5 rounds of:2:00 – 3 strict press + max wall climbs1:00 – rest @ 15:00… AMRAP in 5:00 of:bear complex – 135/95 1 rep of bear complex is:1 power clean, 1 front squat, 1 overhead press, 1 back squat, 1 overhead press from behind the neck.

October Schedule Changes Day 1WOD 121001 5 rounds of:1:00 – 1 clean & jerk + max meters rowed1:00 – rest @ 10:00… AMRAP in 5:00 of:wall ball – 20/14 @ 10' target AMRAP in 5:00 of:double unders      Jani-Ro is Saturday, 10/27!      Stories of Survival     crossfit.com