12
Oct

CrossFit TBR – CrossFit

October 24, Pete’s Halloween Party!

November 13, #cftbr Gymnastics Seminar

November 21, #cftbr Fall BBQ at the Norton’s

Warm-up

7 chip shuffle suicide (2 full rounds) (No Measure)

Place poker chip every 4 ft (use mats). Side shuffle using right leg leading to collect chip and deposit back at starting position until all chips are picked up. Using left leg leading, go back and deposit chips back on the 4 ft lines.

STRENGTH

Back Squat (5 x 5 50% pause squat (count 2 seconds at bottom)

Metcon

Metcon (Time)

METCON 1 FOR TIME:

(15 minute time cap for both workouts)

~3 HSPU

3 PC or full cleans

~6 HSPU

3 PC or full cleans

~9 HSPU

3 PC or full cleans

~6 HSPU

3 PC or full cleans

~3 HSPU

3 PC or full cleans

RX+ 185/125 (this is based off 15.4 Open wod)

RX : 135/95

RECORD YOUR TIME!

Metcon (Time)

(running 15 minute clock)

Immediately after wod #1

RX: 100 burpee ttb

RX+: 100 burpee bar movements

(1: burpee, then pull up)

(2: burpee, then TTB)

(3: burpee, c2b)

(4: burpee, bmu

(5: burpee, pull up

etc)

In notes, mention total # of reps

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