Monday 10/8/2018-Barbell For Boobs Fundraiser Week!!

Oct 7th, 2018

Category: #CDR

Monday 10/8/2018-Barbell For Boobs Fundraiser Week!!

This Saturday is “Grace” at 8am. Please show up a little early to warm up and wear pink if you have it! Or Red, haha.

** Friends and Family are welcome to come and watch or participate. If they would like to participate and have never been here please have them fill out this waiver. 

smartwaiver.com/v/crossfitcdr

Monday october, 8th 2018
Warm-up: Lower Body
Row 300
25- KBS
20-Lunge back and forward
15-Pushups down dog
10-Mt Climber Lunges
2 Rounds
Strength: 2 RM Deadlift
WOD: Bj’s For Days
3RFT
33 BJO 24/20
22 Rocket Squat
11 Full Cleans 50/35 DB
*Goal is sub 15
**Scale to 21/14/7

 

10/9/18
OTM-12
12 Reps
ODD: KBS 100/70#
EVEN: Hollow Rocks #15/10
Pullup DIp Complex
Do 5’s, Use weight if needed
WOD: E5M x 4

Run 200m
20 Pullups
10 S 2 OH 135/95
5 MU

Goal to finish work in 2:30
**Scored by slowest round time

 

10/10/18
Warm up- DU’s
Man Maker Review
1 arm DB Thruster
 
Hero WOD: “Devil of Ramadi V2”
Partner WOD
4 Rounds
8 Man Makers/Plank Hold 50/35
20 Back Squat/ Wall Sit 205/165
20 1 arm DB Thruster 50/35/Scissor
Cash out
500 DU
30 min Max

 

10/11/18
EMOM: 15
ODD: 30 Mt Climbers
Even: 20 Abmat
 
EMOM: 20
ODD: Row 250/225
Even: Bench Press 10 3/4 B/W
*Sub pushups if unable to complete
RX load

 

10/12/18
Dodgeball
 
WOD: 4 Person Team
Row 5k
400 Slam Balls
300 Reverse lunges Kb 53/35
200 Burpees o Parallette
100 Sled Pushes

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