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Workout of the Day Blog

The October Lifestyle Challenge is almost here!

Sign up at the box on the whiteboards. Anyone looking for a partner can just write their name on the board and we will find you one. It’s going to be EPIC!
Who: Any CrossFit Main Line and R5 Athlete, Coach, Family Member, Friend, Co-worker, pretty much anyone you want to encourage to join
When: October 1 – October 30 (thats right, the challenge ends in time for Halloween candy!
What: A challenge to your current health and nutrition practices to support feeling better and becoming a more awesome you!
How: Accumulate points, report your points on the whiteboards and compete, or not (reporting is not a prerequisite of the challenge)
The Meet Up: Sunday, September 28th we will have a pot luck to share food ideas and consume those last indulgences. The pot luck starts with the Eagles game at 4pm and at half time we will chat about the contest and have local professionals available to speak in depth about nutrition and lifestyle challenges.

CLICK THROUGH FOR ALL THE DETAILS


Thursday 9.18.14 W.O.D.

Max Effort Lower
Strength: Hang Clean (1RM – in less than 10 reps once past 50%)
** x2@50%, x2@ 60%, x1@70%, x1@85%, x1@93%, x1@1RM+
WOD:
18min AMRAP
5 Squat Cleans (155, 115)
10 GHD Sit Ups (AbMat Sit Ups)
15 Wall Balls (20,14)
** Score Rounds + Reps
Extra Credit:
3 x 20 GHD Wood Chippers


Thursday 9.18.14 Competitor W.O.D.

Max Effort Lower
Strength: Hang Clean (1RM – in less than 10 reps once past 50%)
** x2@50%, x2@ 60%, x1@70%, x1@85%, x1@93%, x1@1RM+
WOD:
18min AMRAP
5 Squat Cleans (155, 115)
10 GHD Sit Ups (AbMat Sit Ups)
15 Wall Balls
** Score Rounds + Reps
Special Strength #1
Max Reps in 5min Wide stance box squat earthquake bar (45,35)
Special Strength #2
GHD Back Extenstions 3×8
Special Strength #3
3×10 lateral lunge onto box (20,12)
Special Strength #4
50 Reverse Hyper
Special Strength #5
3 x 20 GHD Wood Chippers


Thursday 9.18.14 On-Ramp Class 6 of 6 @ CFR5 6:30pm

Skill Review:
Thrusters
Overhead Squats
Walking Lunges
Butterfly Sit Ups
New Skill:
SDHP
Snatch
Paleo & CrossFit? (after WOD)
W.O.D.:
10min AMRAP:
-5 Snatches
-10 Lunges (L+R=2)
-100m Run


Wednesday 9.17.14 Competitor W.O.D.

Dynamic Oly
Strength #1: Hang Clean and Jerk (3×3 @ 75% 1RM hang clean)
**From blocks barbell above knee
Strength #2: Snatch Complex (3×3 @ 70% 1RM hang snatch)
** 1 complex = x1 power snatch + x2 hang power snatch
WOD:
6x400m run
1min rest in between reps
Special Strength: 3x30sec max hold fat bar + weight
** go for max weight, set bar in rack so you only have lift up a little bit