Saturday is our Annual Halloween WOD/Party and don’t forget, it’s bring a friend day. 

Freedom WOD Classes

Metcon: 5 Mins
3 Rounds
10 Banded 90/90
10 Banded Rows
8 Push Press
6 Dragon Flags or Anchor Point T-2-B

Strength: 20 mins
Strict Press 15 ins
10 Rep Max
10 Reps @ 75% 10RM
10 Reps @ 70% 10RM
Then:
Core
4 Rounds (no breaks between movements) 5 mins
20 Sec Straight Leg Hip Lift
20 Sec Hollow Body Mountain Climber
20 Sec Reverse Crunch
20 Sec Rest

Metcon: 16 Min
Rotating Tabata 20/10
Ring Rows
Box Jump Overs 24/20
Assault Bike Cals
Wall Walks or Handstand Holds

No more than 5 athletes at each station.

CrossFit Open Friday Night Lights:
Friday Night Lights first heat starts at 5:20pm. Register for your heat on MindBodyOnline.

“Open 20.2”
AMRAP 20:
4 Dumbbell Thrusters
6 Toes to Bar
24 Double-Unders

Pounds – Females use 35’s, Males use 50’s
Kilos – Females use 15’s, Males use 22.5’s

For our initial strategy video, click HERE.

Elite Competition Class

“Open 20.2”
AMRAP 20:
4 Dumbbell Thrusters
6 Toes to Bar
24 Double-Unders

Pounds – Females use 35’s, Males use 50’s
Kilos – Females use 15’s, Males use 22.5’s

For our initial strategy video, click HERE.

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Tall Snatch x 3 reps

Build over the course of the 4 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch with a 3 second pause at knee x 1 rep

*Set 1 = @ 65% of 1-RM Snatch
*Set 2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-6 = @ 80% of 1-RM Snatch

C.
Every 90 seconds, for 12 minutes (8 sets):
Clean + Front Squat + Jerk x 1 rep @ 80-83%

Focus on consistency today. Make every rep as sharp as possible.

D.
In 18 minutes, establish a 1-RM Enderton Front Squat Complex

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

E.
In 15 minutes, establish a 5-RM Bench Press

Performance Power Training

Friday, October 18th, DE LOWER:

Jet Fuel:
400m Run
3×20
Banded Good morning
Lunges (10 each)
*Mash lower body

Major Lift: Red: Deadlift
Wht/Blu: Jump Squats 3×10
*Back Racked barbell (high bar) loaded with as much weight as can be performed explosively and safely for 3 sets of 10
Deadlift
10×3 Not touch n go @55%
*Alternate sets back n forth from squat to deadlift

GainCity:
-Hip Circle Assault bike for 3 minutes, legs only
*wear a hip circle and ride the bike
-3×12 (6each) DB Reverse Lunge
-3×10 High Box Jumps

Afterburner:
Death by UNBROKEN Wallball:
Get as many rounds of the following until failing wallballs
10 Cal Row
UNBROKEN Wallball
5, 10, 15, 20, 25, 30…etc
*Each round has 10 calorie row, and wallballs increase by 5.
*Scale wallballs as 2, 4, 6, 8, 10… etc for people who struggle with wallballs.