10.20.16 Workout of the Day

2015 TBT Fall League participant Amy Healy

Tonight's Team Heat Schedule: 7:00 Steelers, Packers, 49’ers, Jaguars 7:15 Browns, Patriots, Vikings, Eagles 7:30 Broncos, Seahawks, Texans, Raiders 7:45 Ravens, Cowboys, Jets, 8:00 Giants, Panthers, Colts, 8:15 Redskins, Lions, Falcons

Tonight Theme: Spirit Week

Week 1 Prizes: Winning Team Spirit will receive $25 CrossFit 843 credit/ per person., Compliments of CF-843 Winning Team females will receive FREE pair each of LuLaroe legging of choice, Compliments of Kelly Ball, Lularoe Winning Team males will receive FREE haircut each at Straight Edge Barbershop Compliments of “Izzi” Winning Fall League Team- will each receive $100 (each person) in CrossFit 843 credit. This can be used to your month and or any supplement/in-house inventory. -

CrossFit

General WU: Coaches Choice

Specific WU: 400 m run+ 3x3 ascending to strength

Strength: In 18 minutes complete

Five sets of: barbell shoulder press x 4-6 reps.. Drive, no dip Rest 60 seconds KB Farmer’s Carry x 100 Meters (down and back 2x Rest 60 seconds

WOD 1: A) 4 minute AMRAP 4 Strict Pull-Ups/rows 8 Push Presses (95/65 lbs)

Rest 4 minutes, and then . . .

B)4 minute AMRAP 15 Kettlebell Swings (53/35) 15 Push-Ups

Mildline: Group Stretch

ICT..Please bring your jump rope

General WU: Coaches Choice

Specific WU: 5 DUBS practice

WOD 1:"Annie"

50-40-30-20 and 10 rep rounds of: Double-unders Sit-ups

WOD 2: 21 minutes EMOM (:35/:25))

Minute 1: Handstand hold/walk/progressions

Minute 2: Resistance band squat jumps

Minute 3: Prone plank on rings or slam ball.. Slight tight

Cooldown:600 m run

Midline: None .. Stretch Stretch Stretch