CrossFit 13 Stars

Week of October 21st

Our Wellness Challenge has come to a close!

So, after 6 weeks of learning how to better our body and mind ... our Wellness Challenge has finished. We are going to be sending around a wrap-up e-mail to all participants. Thank you again for everyone who chose to participate, and if you did not get a chance to take part this time, I hope you will join us next time around!

Please plan to complete your mile run (or mile row if you rowed initially) and weigh-in this week to finalize your stats!

Mon, Oct 21, 2019
SKILL
mile run

WOD
1,000m row
then
5 rounds of
3 power cleans (50% of 1RM)
6 push-ups
9 air squats

FIT360
Every 5 minutes for 5 rounds
30/20 calorie row
25 sit-ups
20 box jumps (24/20)
Tue, Oct 22, 2019
STRENGTH
Front Squat: 5×5 @ 75% of 5RM

WOD
10-8-6-4-2 overhead walking lunges (35/25; 2-for-1)
10-8-6-4-2 ring dips
100-80-60-40-20 double unders

FIT360
20min AMRAP
20 overhead lunges (25/15)
7 burpees to plate
20 russian twists (25/15)
7 dips
20 double unders / 60 singles
Wed, Oct 23, 2019
STRENGTH
Deadlift: 5×5 @ 75% of 5RM

WOD
21-15-9 kb snatches (53/35)
15-9-21 handstand push-ups
9-21-15 sit-ups
200m run

FIT360
9min AMRAP
40 double unders / 80 singles
15 russian kb swings (53/35)
30 second wall sit
2 minute rest
9min AMRAP
40 double unders / 80 singles
15 goblet squats (53/35)
30 second plank hold
Thu, Oct 24, 2019
SKILL
mile run

WOD
20min AMRAP
4 dumbell thrusters (53/35)
6 T2Bs
24 double unders / 48 singles

FIT360
22min EMOM
7 ring rows + 7 kb push pr (35/26; ea hand) (even)
7 push-ups + 7 kb deadlifts (53/35) (odd)
Fri, Oct 25, 2019
STRENGTH
Thruster: 3×8 @ 55% of 1RM
then
Back Squat: 5×5 @ 75% of 5RM

FIT360
22-18-14-10-6-2
calorie row
kb lunges (35/26; each hand)
air squats