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1 Squat Snatch, pick load
Every 1 min for 10 mins.
AMReps 3 Min Repeats: Run, Muscle-ups and Squat SnatchesIn 3 min windows:
Run 400m
4 Muscle-ups
Max reps in time remaining, Squat Snatch (135#/95#)
*Rest 3 mins between rounds. Repeat 3 minute AMRep/ 3 minute Rest windows until 30 Squat Snatches have been achieved.
Team WOD: 5 RFT: Team Runs, Box Jump Overs and ThrustersAs a team of 2 complete 5 rounds for time of:
Team Run 400m
20 Box Jump Overs (24″/20″)
30 Thrusters (75#/55#)
* Share a box and bar alternating work/rest. Run 400m together. Thruster load should be light and fast for both partners.
Deadlift 6-6-6Deadlift 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
10 rounds of:
5 Deadlifts (225#/155#)
5 Lateral Burpee (Over Barbell)
— then —
Row 1000m
21-15-9 reps, for time of:
Toes-to-bar
AbMat Sit-up
10th Annual Nugent Halloween Party:
Front Racked Alternating Reverse Lunge 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press 2-2-2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Run and Dumbbell Farmers Carry4 rounds for time of:
Run 400m
200m Dumbbell Farmers Carry (50#/35#)
* Use two KB 53#/35# for DB if needed. Farmer’s Carry are walks NOT runs.
Back Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Runs and SquatsFor time:
Run, 400m
30 Back Squats (95#/65#)
Run 400m
20 Front Squats
Run 400m
10 Overhead Squats
10th Annual Nugent Halloween Party:
Costume parties aren’t just for the little monsters! In fact, this one is just for the grown ups. Come dressed as your favorite character and scare away the evil spirits at our 10th annual Halloween Costume Party!
Willy Georges and Laura Horvath Lead DCC Online Qualifier After Week 2
CrossFit Games Veterans Form Super Team to Compete in Dubai CrossFit Championship
Every 3 mins for 15 mins do:
3 Bench Press, pick load
Handstand Walk, 25 ft
10 RFT: Rows and Bench Press10 rounds for time of:
Row 300m
6 Bench Press (205#/125#)
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Front Squat 2-2-2-2-2, using heaviest weight per set
* Complex of 1 Hang Clean + 2 Front Squat. Use mats.
3 RFT: Run, Row Calories and Dumbbell Front Squats3 rounds for time of:
Run 400m
30 Row Calories
20 Dumbbell Front Squats, pick load
* DB FS must front rack with grip around handles.
Power Snatch 2-2-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
4 RFT: Double Unders, Power Snatches and Bar Muscle-ups4 rounds for time of:
40 Double Unders
9 Power Snatches (115#/75#)
6 Bar Muscle-ups
Photo by @robcwilson
Results
Results cont
Back Squat: 3-3-3Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
Run 200m
20 Hand Release Push-ups
20 Wall Balls (20#/14#)
