‘ORANGE’ you glad we posted the WODs?!

Monday 10/14
2 Rounds for time with partner
50 Wall Balls (20/14)
50 Pull-Ups
50 KB Swings (50/35)
50 Jumping Lunges (50/35)
50 Toes-to-bar
50 Alt DB Snatch (50/35)
50 Lateral Burpees (over partner)
*split reps as needed, one partner working at a time
*Advanced athletes perform C2B

Barbell Club:
Power Snatch

Front Squat
5 rep max

Metcon Mania
2 rounds for time of:
25 Medicine Ball Front Squats, 20/14 lbs
25 Pull-ups
25 Kettlebell Swings, 53/35 lbs
25 Reverse Lunges, 53/35 lbs
25 Toes-to-bars
25 Bumper Plate Ground-to-Overheads, 35/25 lbs
25 Lateral Burpees *burpees over the plate

Tuesday 10/15

Barbell Club:
Hang Squat Clean
5×3 @ 70% 1RM

Push Press
3 rep max

Plank hold
2x max hold

Metcon Mania

Wednesday 10/16
1000m Row or Run
3 Rope Climbs
50 Burpees
3 Rope Climbs
50 DB Step Overs @24″/20″ (50/35)
50 Burpees
3 Rope Climbs
1000m Row or Run

Barbell Club:
Hang Squat Snatch
5×3 @ 70%

Clean Deadlift
3×5 @ 75%

Metcon Mania
For time:
Row, 1000 m
10 Pull-ups
50 Burpees
10 Pull-ups
50 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
10 Pull-ups
50 Burpees
10 Pull-ups
Run, 1000 m

Thursday 10/17
WEEK 2 – Base Numbers
A) Back squat
Build to 5 rep max

B) Shoulder press
Build to 3 rep max

C) Deadlift
Build to 3 rep max

Barbell Club:
3 position clean + jerk

Front Squat
5×5 @ 70% 1RM

Metcon Mania
Complete as many rounds as possible in 24 mins of:
Max Calories On Rower
*rotate every 3:00
*Complete 2 rounds of “Cindy” during “rest” from the rower

Friday 10/18
CrossFit Open 2

Ask a coach about our in house competition! Orange vs. Green… let’s get it!

*The daily workout will be the CrossFit Open workout
**You can do this at your regular class time or at Friday Night Lights
***FNL officially kicks off at 5:15pm with an Open brief and heats will run 5:30pm through ~7:15pm
****No Barbell Club or Metcon Mania, 4:15pm will be the CrossFit OPEN workout

Saturday 10/19
3 rounds for time of:
Row, 500 m
12 Deadlifts, 1x bodyweight
21 Box Jumps, 20 in

Sunday 10/20
8:30am CrossFit Open Make-up/Open Gym

8:30am Rowing Club

9:30am Barbell Club

Barbell Club:
1 rep max Misfit Snatch Complex:
1x Squat Snatch +
1x Overhead Squat +
1x Hang Squat Snatch +
1x Overhead Squat

Bench Press

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