A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Jumping Squats x 6-8 reps
Station 3 – Side Planks x 30 seconds each side

B.
Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Run or Row
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Toes to Bar

Bands on Bands on Bands

mini band monster walk [2/2 = 1 rep]
mini band straight leg walks [2/2 = 1 rep]
mini band glute bridge
mini band jump squat
mini band squat hold [20s]

5,10,15...
10 minute AMRAP

Slam ball toss off

• slam ball throw there/back
• curve
• a may sit ups

round 1: 0.03, 3
round 2: 0.05, 5
round 3: 0.07/7 0.0/7, 0.07/7...

10 minute AMRAP

finisher

5 KB Swings
5 burpees
5 scissor jumps per leg
6,6,6
7,7,7
8,8,8
9,9,9
10,10,10

10 minute cap

E2MO2M (Every 2 Minutes On The 2 Minutes)
For 24′ of
5-8 Back Squats (AHAP)
8-12 Pull Ups (try Strict)
25 Kettlebell Swings 28/20kg

http://opexfit.com/october-8-2014/

A. SC thruster build to a max in 10mins

B. emom – 75% of A SC thruster 1 rep the first min 2 the second min 3 the third min 4 the 4th continue until you cannot complete the reps in that min

8mins 90% effort
5 PS 115/75#
10 box jump sd 24″
25 unbroken DU

rest 4mins

8mins 90% effort
Row 150m
5 burpee chin ups
8 kbs 2/1.5pd russian

Notes:
– start clock when at 40% of 1rm SC thruster
– record total number of reps
– keep the 90% work sustainable (start, maintain, and finish at the same pace)"

FOR TIME :
1,6 km run
45 ttb
40 pull ups
35 deadlifts @60/40kg
30 burpee over bar
25 box jumps 60/50
20 hang power cleans @60/40kg
15 push jerks @60/40kg
10 front squats @60/40 kg
5+5 front rack lunges @ 60/40kg

A.
Three sets of:
Front Squat x 6 reps @ 31X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Two sets for times of:
Row 500 Meters
40 Push-Ups
20 Toes to Bar

Rest 4-5 minutes between sets.

http://opexfit.com/october-3-2014/

10min 80-90% effort
25 DU
Row 150m
4 HSPU

rest walk 5mins

10mins 80-90% effort
5 SA DB thruster 40/20# left
5 SA DB thruster 40/20# right
5 CTB chin ups
8 GHD situp

rest walk 5mins

10mins 80-90% effort
Run 200m
5 clean and jerk 115/75#
10 walking lunges

Notes:
– proper aerobic wamup
– work on pacing through the 10min efforts keeping them sustainable
– should not reach efforts that force poor form
– stay aware of breathing and muscle fatigue – record the time you notice changes during the 10mins

Then, depending on your weaknesses, choose ONE of the following:

4a. Met-Con
3 Rounds
16 Single arm dumbbell squat snatch 70/50lbs
Run 400m

4b. Bitch Work
5 Rounds
1 Minute max burpees
1 Minute max effort swim
Rest 1 minute

4c. Accessory
Accumulate 4 minutes of lunge holds per leg.
Switch leg each time you need to rest. Both legs should be close to 90 degrees between upper and lower leg, knee should be an inch or two off the ground.

http://opexfit.com/september-29-2014/

A1. PC x 1/FS x 8; rest 20sec
A2. MU cluster 2. 2. 2. 2; rest 10-20sec/rest 3mins x 3

B. emom – thruster 95/65# x 5 + 5-7 T2B – 6-8mins

3mins max wall balls 20/14# 10/9′ target
2mins max box jump sd 24/20″
1min max burpees

Notes:
– build per set for A1 record weights
– record rest times for clusters
– Compare max sets of jumps and burpees here: https://www.wodconnect.com/crossfit-central-helsinki/feed/2015-06-13

Front squats 10-8-5-5-3-3-3 @ 50-80%. 1,5-2 min rest between lifts.
- 3-5 min rest -
Good Morning 3 x 8-10 reps. 60-90sec rest.
- 3-5 min rest -
otm 10 of squat cleans @ 60-80%.
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