Warmup: 4 Rounds of

30 second plank hold

20 Double Unders

10 OH Bar Lunges

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Buy-in: 1 min Max Rep Wall balls 20/14#

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Strength: Shoulder Press: 3x3, Push Press 3x2, Jerk 3x1 ~ Max Load

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Coordination: 6x1 min on - 1 min off

Lateral box jumps 20/16"

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WOD: 5 min AMRAP

12 Shoulder to Overhead 115/75#

6 Pullups

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Endurance: meet at ECC @ 6 am

30 min AMRAP

Run to Bridge

Medball Suicides

Double Unders

******MAKE SURE YOU SIGN UP FOR MESSAGE/SOFT TISSUE WORK WITH JOY! TUESDAY AND THURSDAY - OCTOBER 17TH AND 19TH @ 430, 530 AND 630 PM... RESERVE YOUR SPOT ON THE MAIN BOARD. 

25% OFF ELM CITY CROSSFIT ATHLETES! $75 PER HOUR SESSION

FOR FURTHER INFORMATION - CONTACT JOE

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Saturday

Warmup:  8 mins of:

3 wall walks

10 broad jumps

10 dumbell thrusters

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Super Saturday: "Glenn"

For Time:

30 Clean & Jerks 135/95#

1 Mile Run

10 Rope Climbs

1 Mile Run

100 Burpees

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Sunday Funday:

Amnesty - Pick a workout you may have missed during the week or work on a skill

*7 am - Sunday fun run = Everyone is welcome to join!

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Monday

Warmup: 12 minutes of

12 banded pull aparts

12 PVC Pass-throughs

12 ring pushups

12 ab mat situps

12 jumping lunges

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buy-in: 2 minute max rep burpees

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Strength: Sumo Deadlift 6! ~ increasing load

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WOD: 5 minute AMRAP

3 Deadlifts 225/155#

6 box overs 24/20"

rest 3 minutes

5 minute AMRAP

3 Deadlifts 225/155#

6 Knees to Elbows

******Make Sure you sign up for message/soft tissue work with Joy! Tuesday and Thursday - October 17th and 19th @ 430, 530 and 630 pm... Reserve your spot on the main board. 

25% off Elm City CrossFit Athletes! $75 per hour session

For further information - Contact Joe

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Warmup: 10 minutes of

2 times run around room

2 forward rolls

10 ring rows

10 ring pushups

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Buy-in: 100 Ab mat situps

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Strength: OLY Bar Roll outs 6x8 with 10 Ring Rows after each set

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Flex Friday! **All to be done as super sets

Dumbell Bench: 5x20 with 10 Bent over rows after each set

Flat Bench Dumbell Flies: 5x12 with 20 alternating seated dumbell curls after each set (use same weight)

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WOD:

10 minute AMRAP

5 pullups

7 pushups 

1 Dumpster Dash