Active Recovery/Pre-Game
3min Bike or Row: min 1 lite, min 2 moderate, min 3 moderate+
3 Rounds of:
3 Slow Wall Squats
3 Walkouts
3 Russian Babymakers
3min lite Bike
3 Rounds of:
3min Bike or Row: min 1 lite, min 2 moderate, min 3 moderate+
3 Rounds of:
3 Slow Wall Squats
3 Walkouts
3 Russian Babymakers
3min lite Bike
3 Rounds of:
Skill
Snatch
20min Running Clock for:
Min 0-5: 3 Snatch Drops (building to moderate weight)
Min 5-10: 3 Overhead Squats (building to moderate weight)
Snatch
20min Running Clock for:
Min 0-5: 3 Snatch Drops (building to moderate weight)
Min 5-10: 3 Overhead Squats (building to moderate weight)
Strength
Back Squat
20mins for 1 Rep Max re-test
WOD
AMRAP 10
3 Strict Handstand Push Ups
6 Wall Balls
Back Squat
20mins for 1 Rep Max re-test
WOD
AMRAP 10
3 Strict Handstand Push Ups
6 Wall Balls
Strength
Strict Press-Body Armor
To be done 1 set of each for 3 rounds:
3 x 10 Strict Press (40-50%)
3 x 15 Empty Barbell Good Morning
3 x 20 Weighted Sit Ups (20/14)
Strict Press-Body Armor
To be done 1 set of each for 3 rounds:
3 x 10 Strict Press (40-50%)
3 x 15 Empty Barbell Good Morning
3 x 20 Weighted Sit Ups (20/14)
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Pumpkin Partners Halloween Wod
AMRAP 3
Partner 1 - Ghoul To Overhead w/pumpkin for max reps (35/25)
Partner 2 - Double Dumbbell or Kettlebell Pumpkin Holds
AMRAP 3
Partners switch
AMRAP 3
AMRAP 3
Partner 1 - Ghoul To Overhead w/pumpkin for max reps (35/25)
Partner 2 - Double Dumbbell or Kettlebell Pumpkin Holds
AMRAP 3
Partners switch
AMRAP 3
CrossFit Open 20.3
For Time, 9min Time Cap
21 Deadlifts (225/155)
21 Handstand Push Ups
15 Deadlifts
15 Handstand Push Ups
9 Deadlifts
9 Handstand Push Ups
21 Deadlifts (315/205)
For Time, 9min Time Cap
21 Deadlifts (225/155)
21 Handstand Push Ups
15 Deadlifts
15 Handstand Push Ups
9 Deadlifts
9 Handstand Push Ups
21 Deadlifts (315/205)
Pre-Game Active Recovery WOD
Pre-Game Active Recovery
5min Bike
Min 1-2 lite
Min 3-4 lite/moderate
Min 5 moderate
2 Rounds:
5 Pausing Overhead Squat (barbell)
250m Lite Row
Pre-Game Active Recovery
5min Bike
Min 1-2 lite
Min 3-4 lite/moderate
Min 5 moderate
2 Rounds:
5 Pausing Overhead Squat (barbell)
250m Lite Row
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Looking for an easy, one dish weeknight dinner? Look no further. This meal takes less than 30 minutes, is packed with protein, veggies included and is delicious!
Ingredients
1/2 cup gluten free panko
3 tablespoons whole milk