10.10.18 Workout of the Day

Fall League Week 1

1. Fall League Week 1 results are posted. Week 2 heats are below.

2. There will be no evening classes classes this Thursday. There will however be a non-led open gym in the weightlifting area for those who are not participating in Fall League, 4-6 PM.

3. Fall League and Breast Cancer T shirts will be in this week.

Fall League First Responder/ Military Appreciation Week 2 Heats:

6:00 Jets, Packers, Patriots, Steelers, Colts, Bengals

6:15 Titans, Giants, Dolphins, Broncos, Raiders, Cowboys

6:30 Browns, Texans, Chargers, Saints, Panthers, Eagles

6:45 49ers, Bills, Vikings, Bears, Rams, Falcons

7:00 Cardinals, jags, Lions, Buccs, Seahawks

CrossFit

1. Jerks (15 minutes focusing on form)

2. “Long Gone” 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Dumbbell Snatches (50/35) 1 Minute Calorie Bike 1 Minute Rest

3. Accessory: 5 Supersets: 10 Barbell Bench Press 10 Romanian Deadlifts Rest 2 Minutes Between

ICT

1. Fall League Time Trial Prep: 800 m run for time

2. 6, of 3 minute AMRAP's of

Rounds 1,4

20 Dubs/ 40 singles

15 Airsquats

Rounds 2,5

20 Dubs

15 Plank to pushups

Rounds 3,6

20 Dubs

15 walking step outs

-rest 1:30 between rounds, start next round on rep you last left off-

Midline: 5 minutes coaches choice