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WOD

22
Oct

Monday 10/22/2018

AMRAP 15
3 Calorie Row
3 Deadlifts (95/65)
3 Thrusters (95/65)
6 Calorie Row
6 Deadlifts
6 Thrusters
…add 3 reps to all movements until the 15 minutes is up.

Box Brief – Halloween WOD Saturday 8:30am!

20
Oct

Sunday 10/21/2018

*HERO WOD SUNDAY!

“Alexander Lopez”

1 Mile Run then:
3 Rounds
40 Burpees
30 Kettlebell Swings (53/35)
20 Box Jumps (24/20)
10 Pull-Ups
Then 1 Mile Run

On October 30, 2016 Alexander Lopez of CrossFit Pledge Fitness in Downey, CA, passed away. The box created a workout in his honor and hosted an event to raise money for Alexander’s family. “He was in the academy to become a CHP & very close to making his dreams reality. He will forever live in our heart & memories.”

19
Oct

Saturday 10/20/2018

Teams of 3
AMRAP 25
33 Hang Power Snatches (75/55)
12 Tire Flips
400m Run Together

Box Brief – Halloween WOD is next Saturday at 8:30am! Wear your best costume!

18
Oct

Friday 10/19/2018

10-9-8-7-6-5-4-3-2-1
Clean and Jerks (115/80)
Burpee Over Bar
Knees to Elbow

Box Brief – Halloween WOD next Saturday! One class at 8:30am!

17
Oct

Thursday 10/18/2018

3 Rounds
AMRAP 5
24 Double Unders
12 Sumo Deadlift High Pulls (75/55)
6 Pull-ups

Rest 2:30 between AMRAPs

Box Brief – Halloween WOD is next Saturday! Show up in costume for fun games and a WOD!!!

15
Oct

Tuesday 10/16/2018

Strength: Build to a heavy set of 5
Overhead Squat or Deadlift
(athlete choice)

Conditioning: For Time
3 Rounds
12 Overhead Squats (75/55)
400m Run

14
Oct

Monday 10/15/2018

AMRAP 16
2 Devil Press (35/20)
2 Dumbbell Step ups (24/20)

*Add 2 reps to both movements each round until the 16 minutes is up.

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