Warm up
Strength
Jerks
3 x 2
3 x 1
Metcon
4 Rounds for Time:
500m Row
10 Push Jerks
Rest 2 Minutes
Jerks
3 x 2
3 x 1
4 Rounds for Time:
500m Row
10 Push Jerks
Rest 2 Minutes
Snatch 5 x 3
Every 3 Minutes for 15 Minutes:
200m Run
15 Kettlebell Swings (53/35#)
15 Toes to Bar
Power clean 5 x 1 @ 75%
For Time:
100-80-60-40-20 Double Unders
10-8-6-4-2 Muscle Ups
Time Cap = 16 Minutes
Back Squat 3 x 5 @ 80%
4 Rounds for Time:
20 Wall Ball (20/14#)
15 Dumbbell Box Step Overs (50/35#)
Rest 1:30
10 minute EMOM
Snatch + 2 Overhead squats
12 Minute AMRAP:
200m Run
12 Alternating Dumbbell Snatch (50/30#)
2 Rope Climbs
Deadlift 5 x 1 @ 85%
2 Rounds for Time:
100 Calorie Row
50 Handstand Push Ups
Time Cap = 20 Minutes
“Angela”
For Time
48 Burpees
Then 3 Rounds of:
10 Pull-Ups
16 Thrusters (95/65 lb)
16 Deadlifts (155/105 lb)
600 meter Run
Then:
48 Sit-Ups
Angela Gray was a CrossFit Level-1 certified coach and owner of CrossFit 134 (Oklahoma City, OK). For three months she battled stage 4 breast cancer and lost her battle on October 16, 2016. Her son, Brent Gray (a personal trainer), designed this WOD, which coach Tim Gray notified us of. The workout honors Angela and her 48 years of life, 3 children, and the date of her passing.
October is Breast Cancer Awareness month. This is to help raise awareness……we have some members who have kicked cancer’s ass and this is in their honor as well!!
Front Squats 4 x 3 @ 75%
5 Rounds for Time:
250m Row
10 Bench Press
*1 Minute Rest after each round.
Deadlifts 5 x 3 @ 80%
5 Rounds for Time:
50 Double Unders
50’ Single Arm Overhead Walking Lunge
Time Cap = 12 Minutes
Every 5 Minutes for 20 Minutes:
500m Row
25 Hand Release Push Ups
2 Rope Climbs
4 Sets each for Quality:
8 Seated Dumbbell Strict Press
8 Two Handed Dumbbell Bent Over Row
20 Hollow Rocks
Back squat
2 x 10 @ 60%
2 x 5 @ 70%
For 4 cycles:
In 3 minutes do 3 rounds of:
8 SDHP (45/35#)
8 Push Press (45/35#)
8 Back Squats (45/35#)
Then with remaining time in each cycle, AMRep of burpees
New Round Every 4 Minutes for 20 Minutes:
500m Bike
200m Run
3 Rounds for Quality:
1. :30 Side Plane (each side)
2. 10 Back Extensions
3. 10 GHD sit-ups
Deadlift
5 x 5 @ 75%
10 Minute Alternating EMOM:
Even: 5 Bench Press
Odd: 10 Pull Ups
5 minute EMOM of
3 Fronts Squats @ 70%
Every 3 Minutes for 15 Minutes:
12 Toes to Bar
12 Burpees
50’ Double Kettlebell Front Rack Walking Lunges (53/35#)
4 Rounds for Time:
15 Deadlifts (225/155#)
15 Box Jumops (24/20”)
15 Wall Ball (20/14#)
Bulgarian Lunges 3 x 12
Strict Pull Ups 3 x 12
Superset
25 Minute Alternating EMOM:
15/12 Calorie Row
25 Ab Mat Sit Ups
50 Double Unders
25 Push Ups
15/12 Calorie Bike
Push press 5 x 5 @ 70%
For Time:
10-9-8-7-6-5-4-3-2-1
Push Press (115/75#)
Burpee
Hang Power Clean (115/75#)
Time Cap = 15 Minutes
5 Rounds for Time:
1 km Assault bike
12 Ring dips
21 Front squats (75/55#)
25 m yoke carry
10 min EMOM
3 power snatch
Every 2 Minutes for 16 Minutes:
6 Pull Ups
9 Dumbbell Bench Press (50/35#)
12 Russian Kettlebell Swings (70/44#)
Hang Snatch + Snatch (20 Minutes)
1x1 @ 70% of 1RM
1x1 @ 75% of 1RM
3x1 @ 80% of 1RM
For time:
50/35 bike cals
50 Kettlebell swings (pick load)
50 m farmer’s carry walking lunge (pick load)