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311013

Warm-up 3 Rounds: 10 Squat swings, 10 Goblet squats, Front rack stretch with bar Strength A.Power snatch, Overhead squat, drop snatch B.Back squat 5 @70%, 3 @80%, AMRAP @90%

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301013

Warm-up Row 30s on 30s off x10, 2 Rounds: Knee grab, heel grab, twist x5/side, Half split inch worm x5, Throacic bridge x3/side 3 Rounds: Handstand push-ups x10, High box jumps x10, FLR x30s WOD “Heavy Fran” 15-12-9 Thrusters 135/95, Strict weighted pull-ups 45/25

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291013

Warm-up Stone Loading practice WOD 3 Rounds, 1 min @ each: DB walking lunges, Stone loading, Double-unders, Pistols, Rest

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281013

Warm-up 3 Rounds: 10 Squat swings, 10 Goblet squats, Front rack stretch with bar Strength In 20 minutes: Build to a 1RM Bear Complex OR Deadlift, Hang clean, Power jerk, Split jerk WOD 4 Rounds for time: 2 Handstand push-ups, 4 Muscle-ups, 6 Hang squat cleans – 15 min cap

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251013

Warm-up 3 Rounds: Inchworm & push-up x5, Toes to bar x10, Pistol x5/leg, Bridge & reach x5/side WOD 20 Burpees, 30 squat cleans @135/95, 20 Burpees

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241013

Warm-up 3 Rounds: 5 Slam-ball, 10 Toes to bar, 2 Wall-climbs, 30 Double-unders WOD CrossFit Open workout 11.1 AMRAP in 10 min: 15 Power snatch 75/55, 30 Double-unders

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231013

Warm-up KB Warm-up: 10 Circles each way, 10 Squat swings, 10 Squats, 5 Clean and press plus 2 windmills /arm x2 rounds Strength A.Snatch EMOM x20, 20 double-unders, 1 snatch B1. Back squat 3@75%, 3@80%, AMRAP@85% B2.5 weighted chin-ups

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221013

Warm-up Row 30s on 30s off x10 ramping up, Dynamic mobility: Walking knee grab, Walking heel grab, Dowel dislocates, Beat swings WOD “FRAN” 21-15-9 Thrusters Pull-ups

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211013

Warm-up Dynamic mobility: Walking knee grab, Walking heel grab, Dowel dislocates, Beat swings WOD A.5 OHS, 1 legless rope climb + 2 rope climbs, 50 double unders, rest 4 min x3 B.5 Deadlifts, 10 Push-ups, 15 CTB pull-ups, rest 4 min x3

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181013

Warm-up 3 Rounds: 5 Slam-ball, 5 Inchworm+Pushup, 5 Toes to bar, 30s Handstand hold WOD 4 Rounds for time: 8 Deadlifts, 8 Hang power cleans, 8 Shoulder to overhead, 8 Back squats

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