Saturday 10.20.18

Build to Heavy Complex in 20 min

1 High Hang Squat Clean +
1 Hang Squat Clean + 1 Below
Knee Squat Clean


For Time:
1-2-3-4-5-6-7-8-9-10
Dumbell Squat Cleans 50/35
Ring Dips


Alpha

GHDSU: As UB as possible

50 GHDSU

30 GHSU Weighted

20 GHDSU Weighted (heavier)


EVERY3MIN x 9

Min 1-3: 30 Cal Ski (In thru nose out thru mouth)

Min 4-6: 3 Pegboard Ascent or 30 Pegboard Leg Raises

Min 7-9: 90 Double Unders


Friday 10.19.18

3 Rounds For Time:

15 Thrusters 95/65
15 Pull Ups


Cooldown: Banded Plank- Accumulate 5 minutes under banded attached to upright J-Hooks.


Alpha

Front Squat

2x4 @ 60

2x3 @ 68

2x2 @ 72


Thursday 10.18.18

Make Up Day or Recovery Workout


Alpha

Recovery Day Checklist


Wednesday 10.17.18

3 Rounds For Time:

100 DU
20 Burpee Over Bar
10 Front Rack Reverse Lunges 155/105

Alpha

3x (2 Jerk Drive + 1 Jerk)

4x1 Push Press + Jerk

5x1 Jerk


E2MIN x 6

2 Strict Pull Up (Hardest variation) + 4 Kipping + 6 Butterfly Pull Up


Tempo Banded Shoulder External Rotation 3130 + Banded Shoulder External Rotation

5 Sets of: 5 Tempo + 5-8 Regular


Tuesday 10.16.18

For Time:
3 Sets
800m Run
Rest 3 min
3 Sets
400m Run
Rest 2 min
3 Sets
200m Run
Rest 1 min


*Score is total time it takes to complete all sets of running, including the programmed rest.*




Alpha

Power Clean Touch & Go 3RM


Hang Power Clean 5RM


Monday 10.15.18

Happy Birthday Sarah Indermill!

Barbell Bent Over Row

AMRAP 10
50 Air Squat
5 Ring Muscle Up
10 Hang Power Clean 135/95

Alpha
Snatch Waves EMOM 12 + Snatches
Min 1-3 Tempo Snatch Grip DL X130 + Hi Hang Snatch Pull + Power Snatch
Min 4-6 Hi Hang Snatch + Snatch (60’s)
Min 7-9 2 Snatch (70’s)
Min 10-12 Snatch (heavy)
Rest 2-3 mins
3x1 Snatch

Back Squat 3x8 @ 72

Box Brief
Saturday, October 20: La Puente Fall Classic
Saturday, October 20: Lululemon Pasadena In Store WOD


Saturday 10.13.18

lululemon Ghost Race: Pasadena starts Friday 10.12 and runs through 10.21!

Race with us on Saturday 10.13 (tomorrow!) at 7am at the Rose Bowl (email Coach Beth for details: beth@crossfitreason.com).

Teams of 2
80 Cal Row
200m KB Front Rack Carry (shared)
80 Cal Row
200m KB OH Carry (shared)
80 Cal Row
200m KB Front Rack Carry (shared)
CAP 30

75 Hollow Body Rocks For Time

Alpha

Powell Raise 3x10/side

Ring Body Saw 4x12-16

KB Front Rack Front Foot Elevated Split Squat (2 plate elevation) 4x8/side

Superset w/ 10 Windshield Wipers after each set


Thursday 10.11.18

Happy Birthday, Heydi!

Recovery Protocol or Make up Day

Wednesday 10.10.18

"Zachary Tellier"

For Time:
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats


Alpha

EMOM 12

Min 1,2,3 - Hang Squat Snatch + Snatch (Light)

Min 4,5,6 - Hang Squat Snatch + Snatch (Heavier)

Min 7,8,9 - 2 Snatch (Heavier)

Min 10, 11, 12 -  Snatch (Heavier)