Wednesday 1st November -‘Balls and Pulls’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

20 Mountain Climbers

50 Single Skips

2 Rounds:

30sec Couch Stretch R

30sec Couch Stretch L

30sec Lat Stretch

3 Rounds:

8 MB Thrusters

8 Ring Rows

8 Hollow Rocks

Metcon

‘Balls and Pulls’

Metcon (5 Rounds for reps)

5 Rounds for Reps:

90secs WallBalls, 20/14lb

30secs Pull-Ups

Rest 2mins

Core

Metcon (No Measure)

21-15-9-3 reps:

MB Sit-Ups

Laying Leg Raises

Cool Down

Lat Stretch

Couch Stretch (both sides)

Prone Cobra (abs)

Halloween WOD

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

40 Skips

10m Sumo Sidewalk

10m High Knees

40 Skips

10m Bear Crawl

10m Crab Walk

Metcon

Partner Pumpkin WOD

Metcon (AMRAP – Rounds and Reps)

Grab a Partner and a Pumpkin and Complete As Many Rounds in 30mins of:

400m Run w/Pumpkin, together

60 Sit-Ups w/Pumpkin, together

50 Thrusters w/Pumpkin

40 Walking Lunges w/Pumpkin

400m Run w/Pumpkin, together

30 Box Jump Overs

20 Pumpkin Toss, together (Squat & Throw)

*Immediate 20 Burpee Penalty each time your Pumpkin touches the Ground during the WOD.

*Cannot ‘rest’ the Pumpkin on any object.

*Thrusters, Walking Lunges & Box Jump Overs, only one person working at a time.

Cool Down

Couch Stretch (both sides)

Standing Calf Stretch

Prone Cobra (abs)

Monday 30th October -‘Heavy Push’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

200m Run

2 Rounds:

30sec Samson Stretch R

30sec Samson Stretch L

30sec Bottom of Squat Stretch

2 Rounds:

5 Pike Squats

5 Side Lunges (each Leg)

10 Alternating Lunges

Strength

Back Rack Lunge (6-6-6-6-6-6)

6 reps = 3 Alternating Lunges each Leg

Metcon

‘Heavy Push’

Metcon (Time)

5 Rounds for Time:

10 Deadlifts, 100/70kg

30 Hand Release Push-Ups
Rx 100/70kg

L1 80/60kg

L2 60/42.5kg

Cool Down

Lizard Stretch (both sides)

Twisted Cross (both sides)

Childs Pose

Saturday 28th October -‘Clovis”

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Leg Swings (each leg)

10 Side Lunges (alternating legs)

2 Rounds:

30sec Pigeon Pose R

30sec Pigeon Pose L

30sec Lat Stretch

2 Rounds:

6 MB Russian Twists

6 1/2 Burpees

6 Ring Rows

Metcon

‘Clovis’

Clovis (Time)

For time:

Run 10 miles

150 Burpee pull-ups
In honor of U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, was killed on March 15, 2012
To learn more about Clovis click here
*45min Timecap

*Partition the Run and Burpee Pull-Ups as needed.

Cool Down

Samson Stretch (both sides)

Standing Calf Stretch

Lat Stretch

Friday 27th October -‘Filthy Fifty’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

6:00 min AMRAP:

10m Bear Crawl

10m Toy Soldiers

10 Push-Ups

10m Sumo Sidewalk

10m Walking Lunges

10 Sit-Ups

Metcon

‘Filthy Fifty’

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Cool Down

Pigeon Pose (both sides)

Seated Pike Stretch

Thread the Needle (both sides)

Thursday 26th October -‘Hang On’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

20 Mountain Climbers

5 Pike Squats

10 Supermen

2 Rounds:

30sec Bottom of Squat Stretch

30sec Samson Stretch R

30sec Samson Stretch L

2 Rounds:

2 Power Cleans

2 Front Squats

2 Thrusters

4 Squat Clean Thrusters

Strength

Squat Clean Thruster (1-1-1-1-1-1-1)

Metcon

‘Hang On’

Metcon (5 Rounds for time)

5 Rounds each for Time:

10 Hang Clean + Front Squat, 60/42.5kg

2 Rope Climbs, Touch & Go
*Rest as needed between sets, not between movements.

Rx 60/42.5kg

L1 52.5/35kg

L2 42.5/30kg

*Touch a toe on the ground only between ascents for the Touch & Go Rope Climbs.

Cool Down

Seated Forearm Stretch

Samson Stretch (both side)

Couch Stretch (both sides)

Lucas Norman’s Member of the Month WOD

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

2 Rounds:

30sec Couch Stretch R

30sec Couch Stretch L

30sec Lat Stretch

4 Rounds:

5 Push-Ups

5 MB Squat Cleans

Metcon

‘Lucas’

Lucas Part 1 (AMRAP – Rounds and Reps)

14min AMRAP:

2 Rope Climbs

4 Squat Cleans, 60/40kg

6 Handstand Push-Ups

8 Ring Dips

10 Pistol Squats

Lucas Part 2 (AMRAP – Rounds and Reps)

14min AMRAP:

100m Run

10 Wallballs

10 Sit-Ups

10 Alternating Lunges

200m Run

20 Wallballs

20 Sit-Ups

20 Alternating Lunges

300m Run

30 Wallballs

30 Sit-Ups

30 Alternating Lunges

400m Run

Etc.

Etc.
*All movements must be performed with a Medball. Anytime you put the Medball down, you must perform 5 Burpees before you can continue.

Cool Down

Samson Stretch (both sides)

Seated Forearm Stretch

Prone Cobra (abs)

Tuesday 24th October -‘Minutes to Midnight’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

8:00min AMRAP:

30m Run

30 Singles

10 Ring Rows

10 Alternating Lunges

10 Clean High Pulls (dowel rod or barbell)

Metcon

‘Minutes to Midnight’

Metcon (6 Rounds for reps)

6 Rounds each for Reps:

1:00min Rowing (cals)

1:00min Burpees

1:00min Double Unders

1:00min Power Cleans, 42.5/30kg

1:00min Rest
Rx 42.5/30kg

L1 35/25kg

L2 30/20kg

Cool Down

Standing Calf Stretch

Seated Forearm Stretch

Childs Pose

Monday 23rd October -‘Dead Legs’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

150 Single Skips

15 Shoulder Pass Throughs

2 Rounds:

30sec Lat Stretch

30sec Puppy Dog Pose

3 Rounds:

5 MB Push-Ups

5 MB SDHP

5 MB Push Press

Strength

Push Press (2-2-2-2-2-2-2)

Metcon

‘Dead Legs’

Metcon (Time)

For Time:

50 Thrusters, 35/25kg

50 Box Jumps Overs, 24/20″

50 Kettlebell Swings, 24/16kg

50 Walking Lunges

50 Sumo Deadlift High-Pulls, 35/25kg

Run 400m

Cool Down

Samson Stretch (both sides)

Standing Straddle Stretch

Standing Calf stretch (both sides)

Saturday 21st October -‘Hotshots 19’

CrossFit Proficient – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

10 Alternating Lunges

8 MB Squat Cleans

6 Ring Rows

4 Burpees

Metcon

‘Hotshots 19’

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
*40min Timecap

Cool Down

Lat Stretch

Pigeon Pose (both sides)

Standing Calf Stretch (both sides)