Fridays WOD – October 30th

Congratulations To Ismael "Ish" Miranda For Winning Our CrossFit Uncensored Paleo Challenge! DAY FIVE/ FRIDAY Warm-up: Dodgeball Mobility & Dynamics: Trainers Standard Mechanics/ Form Weightlifting: Burgener weighted WOD Demo/ Mechanics/ Skill: x 10 Hang Power Snatch WOD(SPRINT - WM): CAT ONE: In 5 mins do: Run, 400 m then in the remaining time, AMRAP of: Hang Power Snatch, 135/95 lbs CAT TWO: In 5 mins do: Run, 400 m then in the remaining time, AMRAP of: Hang Power Snatch, 115/80 lbs CAT THREE: In 5 mins do: Run, 400 m then in the remaining time, AMRAP of: Hang Power Snatch,

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Thursday’s WOD – October 29th

DAY FOUR/ THURSDAY Warm-up: 1 Mile Run (class together) Mobility & Dynamics: Trainers Standard WOD Demo/ Mechanics/ Skill: WOD(LONG-G): Tabata Burpee *Rest 2 Minutes Tabata Hollow Rocks *Rest 2 Minutes Tabata Supermans *Rest 2 Minutes Tabata Box Jumps *Rest 2 Minutes Tabata Flutter Kicks *Rest 2 Minutes Tabata Wallball Side Twists * 8 cycles of each movement. 20 seconds of work/10 seconds of rest.

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Wednesday’s WOD – October 28th

DAY THREE/ WEDNESDAY Warm-up (BBW)0:00 to 10:00: DODGEBALL Mobility & Dynamics10:00 to 20:00: Trainers Standard Mechanics/ Form Weightlifting: WOD Demo/ Mechanics/ Skill:  WOD (MODERATE-MGW): CAT ONE: Complete as many rounds as possible in 15 mins of: Row, 600 m 50 Wall Balls, 30/20 10ft 40 AbMat Sit-ups 30 Kettlebell Swings, 73/53 lbs 20 Toes-to-bars 10 Muscle-ups   CAT TWO: Complete as many rounds as possible in 15 mins of: Row, 600 m 50 Wall Balls, 25/20 lbs 40 AbMat Sit-ups 30 Kettlebell Swings, 53/35 lbs 20 Toes-to-bars 10 Bar Muscle-ups (bands okay)   CAT THREE: Complete as many rounds as possible

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Tuesdays WOD – October 27

DAY TWO/ TUESDAY(LONG) Warm-up(G)0:00-6:00: Upper Body Warm-up: Small Circles in the plank position 1″ push up and T-hold with foot claps Walk Feet out/ Reverse Plank Push Up Complex – Normal, Wide, Diamond, Plank Side to Side Pushups Plate Walk Pull Up/Lat Activations – Normal, Wide, Narrow Have fun and stay mobile my friends! Paradiso CrossFit Shoulder Prep Video    Mobility & Dynamics6:00-21:00: Trainers Standard   Gymnastics Skill/Strength 21:00 to 45:00 : Handstand walk / Handstand push-up 7 to10 minutes going over form and progressions to find where the athletes is. THEN- 1)5x30' HS Walk w/Pause and Hold every 10'

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Monday’s WOD

Warm-up: Dodge ball Technique/Skill: 10 minutes pvc work on getting from right. Class does together. 3 position Squat Clean X 10 Floor X 10 Mid thigh X 10 Hang WOD: CAT ONE Five rounds for time of: 50 Double-unders Run 200 meters CAT TWO Five rounds for time of: 35 Double-unders Run 200 meters CAT THREE Five rounds for time of: 30 Double-unders (count Misses)/ 90 singles Run 200 meters CAT FOUR Five rounds for time of: 30 singles Run 200 meters

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