10.17.18 Workout of the Day

Alfredo, Fall League Week 2

1. Fall League Week 2 results are posted. Week 3 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 shirt have arrived.

Fall League Breast Cancer Awareness Week 3 Heats:

6:00 Bengals, Browns, Pats, Raiders

6:18 Broncos, Steelers, Packers, Chargers, Saints

6:36 Falcons, 49'ers, Cardinals, Giants, Panthers,

6:54 Eagles, Rams, Seahawks, Bears, Lions,

7:12 Jets, Colts, Dolphins, Bucs, Jags

7:30 Bills, Texans, Vikings, Cowboys, Titans

CrossFit

1. Handstand Walk Practice/Holds/Press Progressions Spend 15:00 in practice.

2. “High Roller” 3 Rounds: 600 Meter Run 21 Hang Squat Snatches (75/55)

Accessory: 3. Accessory: Bench Press: 5x8 light

If you are participating in Fall league, take this time to practice your bench press for and technique.

ICT

1. In teams of 2, for 36 minutes complete for max total reps:

ODD sets

3 min AMRAP

P1:35/25 cal row into

max BJ (24/20)

P2 than completes above

EVEN sets

3 min AMRAP

300m med ball (20/14) run into

max plank to pushup

P2 than completes above

-one works one rests-

2. Mildine: Tabata