CrossFit 13 Stars

Week of October 28th

Another successful Halloween in the books!

Thank you to everyone who came out for the 6th annual Nightmare On 74 Elm Street on Friday night!

It was a classic night of creative costumes and horrendous musical performances.

Good times had by all!

Mon, Oct 28, 2019
SKILL
3×5 banded goblet squats

WOD
12-10-8-6-4-2
calorie row
front rack lunges (40% of 1RM front squat)

FIT360
5 rounds of
1 minute max effort pull-ups
1 minute max effort box jumps (24/20)
1 minute max effort sit-ups
1 minute rest
Tue, Oct 29, 2019
STRENGTH
Thruster: 5×8 @ 55% of 1RM
then
Back Squat: 5×5 @ 5RM

FIT360
tabata of…
jumping squats
mb sit-ups (20/16)
1 minute rest
tabata of…
mb lunges (20/16)
hand-release push-ups
Wed, Oct 30, 2019
STRENGTH
Deadlift: 5×5 @ 5RM

WOD
3RFT
25 russian swings (53/35)
25 push presses (40% of 1RM PP; from rig)
25 goblet squats (53/35)
25 hang power cleans (40% of 1RM PP; from rig)

FIT360
30min AMRAP
20 double unders / 40 singles
10 goblet squats (53/35)
1 burpee box jump over (24/20)
1 minute rest

You are going to increase your burpee box jump over rep by 1 each time you return to the movement.
Thu, Oct 31, 2019
SKILL
tabata of – core work
flutter kicks
side plank hold
heel touches
side bends

Hold a plank for 20 seconds on a side, then switch to the other side next time around. Perform side bends on the same side for 20 seconds, then switch to the other side the next time around. Each movement 8 times.
WOD
2 rounds of
8 power snatches (115/85)
8 bar-facing burpees
1 minute rest
2 rounds of
8 power snatches (95/65)
8 bar-facing burpees
1 minute rest
2 rounds of
8 power snatches (85/55)
8 bar-facing burpees

FIT360
75 calorie row / wall sit
75 kb push presses (53/35) / plate overhead
75 pull-ups / hang from rig
75 kb swings (53/35) / kb deadlift hold

This is a partner workout.
Fri, Nov 1, 2019
STRENGTH
Front Squat: 5×5 @ 5RM

WOD
4RFT
300m row
21 russian swings (53/35)
15 pull-ups

FIT360
21min EMOM
10 kb presses (kb in each hand)
5 pull-ups
30 second wall sit (25/15)