3 Rounds 10 Good morning 10 SL RDL 10 Cossack 10 Jumping squats then.., Strength: Barbell Good morning 8-8-8-8-8 superset :35 Arm plank then… Rack Pulls Every 1:15 x 8 6 Rack pulls 6 Box jumps * start at 60% and build then.., For time: 1000/800m row 100 du/200 s 30 Deadlifts 225/185 100/200 1000/800m
3 rounds 10 Banded press 10Banded pull aparts 30 Shoulder taps 20 Birddogs then.., Strength: BTN Snatch grip push press 5-5-5-5-5 *start light then.., EMOM x 10 1 Snatch + 1 hang snatch @50%x2-55×2-60×2-65×2-70×2 *Scale: power/muscle sn then.., Cleans 3 sets of (2-2-2) Clean pull 55-60% + 2 low hang clean pull + 2 hang…
2min machine 3rounds Lat band walk 15 Clam shell 10 Glute bridge 15 Air squat 10 then.., Back squat Every 3min x 6 7-7-5-5-3-3 @62-67-77-82-87% + 50′ sled drag + 8/6 Cal bike then.., Every 5min x 3 20 WB 20 T2b 200m run
4 Rounds 250/200m row 30 singles 250/200m ski 30 dus 15/12 cal 30 singles 30 dus rest 1:00 then.., Bench press 5 x 10 Then.. 100 ab mat situps into 4 rounds 10 paloff press 10 pike up with rower 20 russian twist 1/1 30 flutter kicks 1/1
Barbell for Boobs In-House Fundraiser: Saturday, October 23, 2021 Every year, Mammograms In Action, a Southern California based non-profit, hosts a unique athletic competition called “Barbells for Boobs” to raise funds in the fight against breast cancer. Register as a member of the CrossFit Glendale fundraising team. Registration is easy: Click here 1. Click on “Sign Up…
10 banded PA 10 banded press 10 downdog puahupa 10 tempo ring rows x3 then.., Strength (8mins) Push press 3-3-3-3-3-3 (light/mod) then.., Heavy press Every :90 x 6 5 strict press + 5/7 pullups then.. For time: 10-20-30 Hang power snatches BF burpees Vups/GHDs
Partner wod 15/10 cal 15 situps 10 good morning :20 dead hang x2 then.., 2k row 80 T2b/knee raises 400’D-ball carry (switch every 100′) @15:00 400′ d-ball carry 80 t2b 2k row
2 rounds: 1 min machine 10 walking lunges 15 air squats 20 glute bridge :15 hang 100m run EMOM 6 :10 iso pullup hold :10 scap engaged hold then.., Unilateral strength Complete 4 sets 8/8 SL lateral step up (goblet) 8/8 SA arm deadstop row 6-10 db press then.., EMOM 20 1: 2-4 wall walks…
1min machine 10 Air squats 10 cossack squats 10 Downdog beat crawls x3 then.., Every 3min x 6 Back sqauts 7-7-5-5-3-3* + 20m Heavy sled drag + 7/5 Bike sprint *60-65-70-75-80% then.., AMRAP 8min 1-2-3-4-5…Devils press 1-2-3-4-5…db front squat then.., 200m farmers carry 25 burpee to target 200m sprint
1min machine 15 Banded good morning 10 Band press 6 Ring row then.., 8-8-8-8-8 Barbell Good mornings -light/mod then.., Every :90 x 8 5 DL @65% + 8/8 Db plank row then.., For time: 21-15-9 Power clean 135/95 db push press pull ups
