Blog Week of 9-25-2023

Quote of the Week 9-25-2023

“A champion is someone who gets up when they can’t.”

NEWS

Welcome back friends! You heard it correctly last week- WOD-O-WEEN is free this year. Prizes for podium finishes and of course, the best costume award. I will create a sign up for you guys this week- here we go!

PROGRAMMING

Here comes the hardest week of programming in a long time. There is a tremendous amount of squatting volume- please recover accordingly. We will be testing out our three WOD-O-WEEN workouts right in a row to begin the week. Keep in mind, for our comp these workloads will be shared. Thursday we are hitting my first CrossFit WOD and the only one that makes me nervous still, “Fran”. Last time this was programmed, Joel smoked my time and I secretly hated him ever since. Let’s see what happens this time around. If you can get through this week you can get through any week.

LET’S GET AFTER IT!

Monday

Strength

15 Mins Establish

Heavy Squat Clean

Metcon

“Evil Deadlift” Test Run

AMRAP 15

6 Deadlifts (135#/95#)

100m DB Farmers Walk

8 Burpee-Box-overs

100m Run

12 KBS

Tuesday

Strength

15 Mins Establish

Heavy Pendlay Row

Metcon

“631 Chainsaw Massacre” Test Run

50 T2B

50 Thrusters (45#/35#)

100 Medball Sit-ups

50 Medball Front Squats

1000m/800m Row

Wednesday

Strength

15 Mins Establish

Heavy Split Jerk

Metcon

“Blair Fit Project” Test Run

AMRAP 13

13 Single Arm Devils Press (35#/20#)

13 Doubles

13 Alt DB Snatch

Thursday

Strength

15 Mins Establish

Heavy Squat Snatch

Metcon

“Fran”

21-15-9

Thrusters (95#/65#)

Pull-ups

Friday

Strength

Core Circuit

Metcon

4 Rounds

400m Run

12 T2B

21 Sit-ups