10.31.15 | CrossFit, Strength & Conditioning, Rowing Boot Camp, CrossFit Women, Boot Camp, Mobility & Recovery, and Free Class Challenge

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CrossFit
Skill:
EMOM x 8:00
Pumpkin Hop Burpees
*increase rep by 1 each round
Costume: start at 5 reps
Not in costume: start at 7 reps

Metcon:
3 rounds for time:
250m Pumpkin Run
20 Pumpkin Thrusters
20 Pumpkin Anchored Sit ups
20 OH Pumpkin Lunges
20 Pumpkin Box Step Overs
Rest 1:00 between rounds

Strength & Conditioning
Snatch Progression 80% 3x
Jerk 80% 3×3
Push Press 80% 3×3
Back Squat 90% 5×1
BW Row 4×15
Dip 3×5 Weighted
Broad Jump 3×5

CrossFit Women
Coach’s Choice. Come prepared for anything!

Rowing Boot Camp
Join Coach Karen for technique, skill development and plenty of time on (and off!) the Concept2.

Fitness Boot Camp
Get your weekend started on the right foot!

Mobility & Recovery
Get your stretch on with this hour dedicated to channeling your inner Supple Leopard.

Free Class Challenge
Encourage your the people in your life to join us for a free class tonight at 6:30 p.m. or Saturday at 9 a.m. RSVP

 

Posted in Arlington Heights WOD.