Happy Halloween! "Best W.O.D. in your costume contest!" WOD: “Trick, you’re in for a treat!” Teams of 3 - 13 min AMRAP: - 13 Burpees - 350m Row - Bear Crawl forwards down and backwards back *One person at each station, cannot rotate until each person completes the station they are on.

Strict Press Strength: 5 @ 75%, 3 @ 85%, 1+ @ 95%

 

W.O.D. - 3 ROUNDS FOR TIME:

- 15 Thrusters (75/115)

- 15 C2B

E2MOM: (10 min, 5 sets)

5, 4, 3, 2, 1 C & J

Weight gets heavier each time

 

WOD: 21-15-9

KB Swing (35/53 Rx, 53/2PD Reg)

KB Front Rack Walking Lunge (EACH LEG) (35/53 Rx, 53/2PD Reg)

DL: 5@75% 3@ 85% 1+@95% WOD: - 3RFT - 15 DL (135/225 Rx, 205/315 Reg) - 15 BJ (20/24 Rx, 24/30 Reg)

Back Squat: 3 @ 70%, 3 @ 80%, 3+ @ 90%

 

W.O.D. - 5RFT:

- 4 Snatch Grip DL (95/135 Rx, 105/155 Reg)

- 4 Hang Snatch (95/135 Rx, 105/155 Reg)

- 4 OHSquat (95/135 Rx, 105/155 Reg)

Partner WOD (40 min Time Cap): - 100 DU - 90 air squats - 80 ab mat sit ups - 70 HR push ups - 60 KB swings (35/53) - 50 T2B - 40 Burpees - 30 Calorie Row - 20 single arm overhead KB squat (35/53) -10 HSPU *One person works at a time. Each team must work down the ladder, then back up again. The HSPU’s will be completed twice. Once for the end of the ladder and once for starting back up the ladder. *Score is total reps.

Press: 3 @ 70%, 3 @ 80%, 3+ @ 90%  

 

Pull Up Strength: E2MOM (Every 2 Minutes on the Minute) for 10 min (5 sets)

- 8 Strict Pull Ups (pulling as high as you can)

 

HSPU Technique Work

- 3 min Max Rep HSPU

DL: 3 @ 70%, 3 @ 80%, 3+ @ 90% W.O.D. - 10 min AMRAP - 150m Sprint - 15 Ring Dips - 15 DL (135/205)

Back Squat: 5 @ 65%, 5 @ 75%, 5+ @ 85% Bring Sally Up-Bring Sally Down Back Squat (95/135) Rest 2 min Max 500m Row Rest 1 min Max Rep Burpees in 1 min

Isa-Grace (Isabel into Grace)

For Time:

- 30 Snatches (95/135)

- 30 C& J (95/135)

Press: 5 @ 65%, 5 @ 75%, 5+ @ 85%

 

W.O.D.

- 3 min to Run 400m, Max Rep T2B with remaining time

- 2 min to Run 200m, Max Rep T2B with remaining time

- 1 min to Run 100m, Max Rep T2B with remaining time

 

*6 Min total WOD

*Score is number of T2B

W.O.D.

"Amanda"  9-7-5

- Muscle Up

- Squat Snatch (95/135)

  *Mod 1: Bar MU *Mod 2: 3 C2B/3 Ring Dips *Mod 3: 3 Pull Up/3 HR Pups

DL: 5 @ 65%, 5 @ 75%, 5+ @ 85%

 

W.O.D. - 7 minute AMRAP

- 3 DL (155/225)

- 5 Hand-release pushups

- 7 Kettle bell swings (53lbs / 72lbs)

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Great job by all the CrossFit i1uVit athletes who competed in The Bacon Beatdown this weekend!  A fantastic showing by all of you and we're so proud of the way you competed and represented yourselves and the gym!  WELL DONE!!!

 

W.O.D. - Chipper: - 20 Thrusters (65/95) - 30 Overhead Plate Walking Lunges (25/45) - 40 Box Jump (20/24) - 50 KB Swing (35/53) - 60 Ab Mat Sit Up For people competing in Bacon Beatdown - day off or mobilize