MLCrossfit.com

REST DAY!

STRENGTH WOD

Rest Day

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

STRENGTH WOD

Rest Day

For the spirit of Halloween…

Pick your own Hero or to some, feels like Villain workouts!

Feel free to dress up!

STRENGTH WOD

Snatch 90% 5×1

“Annie”

50-40-30-20-10 reps

Double Unders

Sit-ups

STRENGTH WOD

Back Squat 85% 3×3

looks easy enough

 

 

Back Squat 5-5-5-5-5

STRENGTH WOD

SP/PP/BP

80% 5×3

Sweat says it all!

 

 

21-18-15-12-9

Snatch 75lb/55lb

400m run or 500m row between each round

STRENGTH WOD

Deadlift- 75% 5×4

Go Jenny!

 

 

4 Rounds

30 sec. on 10 sec. Transfer

KB Swings 55lb/35lb

Box Jumps 20″

Row Cal.

Pullups

SDLHP 55lbs/45lbs

Wall Ball 20lb/14lb

Burpees

Rest 2 mins between each round

STRENGTH WOD

Clean & Jerk 1RM

Rest days are important just ask Terry

Rest Day

women of Crossfit

 

Work out of the Day

Ladies vs. Macon County Sheriffs

 

50 Jump Ropes
25 Burpees
50 Jump Ropes
600 Meter Run
30 Push Presses (85/35)
50 Ball Squats
600 Meter Run
30 Box Jumps (20″/18″)
30 SDLHP (45/25)
30 Push Ups
600 Meter Run to the Finish