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Week of 10/24/22

Bring-A-Friend Week Was A Success!

Thank you to everyone who encouraged their family, friends, co-workers, and significant others to come in, check out a class, and show them why you enjoy working out at 13 Stars so much! We already have folks asking us about doing it again … just maybe without the 35 minute AMRAP this time.

Items for the week…

  1. We are beginning our new strength cycle, and will be testing our 1RM press, push press, and overhead squat this week.

NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.

STRENGTH
press: 1RM (test)

WOD
6min AMRAP
800m/650m row
12 front squats (40% of 1RM)
max burpee box jumps (24/20)
then
5min AMRAP
600m/450m row
12 front squats (40% of 1RM)
max burpees over parallette
then
4min AMRAP
400m/250m row
12 front squats (40% of 1RM)
max burpees

SKILL
handstand skill work

WOD
18min AMRAP
5 handstand push-ups
10 pistols
15 ring rows

STRENGTH
overhead squat: 1RM (test)

WOD
4RFT
3 bear complexes (50% of 1RM push press)
5 strict pull-ups
20 double unders

SKILL
progressive gymnastic skill work

WOD
10RFT
2 muscle-ups
3 deadlifts (85% of 1RM)
4 front and back goblet lunges (35/26)
… finish each round with 1 wall walk

STRENGTH
push press: 1RM (test)

WOD
12min AMRAP
10 russian swings (70/53)
10 push-ups
5 russian swings (70/53)
5 ring dips

7AM/8AM
30 mb cleans (20/14)
30 toes-to-bars
30 kb push presses (53/35; both hands)
1 muscle-up
30 wall balls (20/14)
30 knees-to-elbows
30 kb snatches (53/35; 15 each hand)
1 muscle-up
30 atomic sit-ups (20/14)
30 pull-ups
30 kb front squats (53/35; both hands)
1 muscle-up

9AM (partners)
40 mb cleans (20/14)
40 toes-to-bars
40 kb push presses (53/35; both hands)
2 muscle-ups
40 wall balls (20/14)
40 knees-to-elbows
40 kb snatches (53/35)
2 muscle-ups
40 atomic sit-ups (20/14)
40 pull-ups
40 kb front squats (53/35; both hands)
2 muscle-ups

WOD
25min AMRAP
60 double unders
30 russian swings (53/35)
15 burpees

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info@crossfit13stars.com
(860) 944-0096
173 Washington Street, Morristown, NJ 07960

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