WOD – Thu, Oct 17
Announcements
🎃 Halloween WOD 👻
- Saturday 26th!
- Where something… different…costumes get – 2 mins on workout time!
Monday: Ring Muscle-Ups
Triplet: Double Unders + Ring Muscle-Ups + Squat Cleans
Tuesday: Split Jerk
Couplet: Dumbbell Push Press + Abmat Sit-Ups
Wednesday
Triplet: Running + American Kettlebell Swings + Burpee Box Jump Overs
Thursday: Back Squat
Triplet: Chest to Bar + Front Rack Reverse Lunge + Row Calories
Friday: Snatch Complex
Triplet: Deadlifts + Strict Handstand Push-Ups + Toe to Bar
Saturday: 3 Person Team AMRAP: 24:00
Triplet: Row+ Burpee + Wall Ball
Sunday
Bench Press 5×10
Strict Pull-Up 5×10
Bent Over Row + Dumbbell Pull-Overs
🎃 Halloween Activities 👻
🔪 Fri:- Pumpkin Carving and Movie Night
-6:30p @ Gym
–BYOP (Bring Your Own Pumpkin)
🍻 Sat: Lorerely Beer Garden and Haunted House
– 5:15p SHARP! @ Loreley
CrossFit East River – WOD
Back Squat (Every 3:00 x 4 Sets
5 Reps @ 75%
5 Reps @ 80%
5 Reps @ 80%
5 Reps @ 85%)
% Based on 1RM Back Squat. Each set here should be a challenging working set with the focus on finishing on a heavy 5 for the day.
“I’ll be back!” (Calories)
Every 2min x 5 Rounds:
(For Max Row Cals)
Every 2:00 complete
10 Chest to Bar Pull-Ups
8 Front Rack Reverse Lunge
MAX Row Cals in time left
*No Rest Between Rounds
Barbell: 135/95lb, 61/43kg
Barbell suggested loading @ 40% of Front Squat
Goal: 150/120 Calories
Primary Objective: Complete each set of Chest to Bar Pull-Ups in 2 sets
Secondary Objective: Get to the rower with more than 1:00 remaining
Stimulus: Quad + Lat Stamina
RPE: 9/10
[I’ll Be Back: Levels] (AMRAP – Rounds and Reps)
Level 2
10:00 AMRAP
Row for Calories
On the 2:00, Starting @ 0:00
10 Pull-Ups
8 Front Rack Reverse Lunge
Barbell: 95/65lb, 43/30kg
—-
Level 1:
10:00 AMRAP
Row for Calories
On the 2:00, Starting @ 0:00
10 Jumping Pull-Ups
8 Goblet Reverse Lunges
Kettlebell: 35/18lb, 16/8kg
—-
Masters 55+:
10:00 AMRAP
Row for Calories
On the 2:00, Starting @ 0:00
10 Pull-Ups
8 Front Rack Reverse Lunge
Barbell: 75/55lb, 34/25kg
—
Competitor / Rx+:
Day Off /Active Recovery Day
—-
Big Class Option
10:00 EMOM
Min 1: 8 Front Rack Reverse Lunges + Max Chest to Bar Pull-Ups
Min 2: Max Calorie Row
Score = Total Reps
—-
Travel / Hotel / Limited Equipment
10:00 AMRAP
Shuttle Runs for Distance
On the 2:00, Starting @ 0:00
8 Strict Pull-Ups
10 Dual Dumbbell Reverse Lunge
Load: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Child’s Pose
Optional Accessories (Checkmark)
For Quality
4 Sets
8-10 Feet Elevated Ring Rows
8-10 Deficit Parallette Push-Ups
8/8 Half Kneeling KB Chop and Lift