Week of Oct 23 - Oct 29

In this episode David and Jocelyn propose 12 essential experiences any CrossFit lifer needs to check off the list. Like a boyscout earning their badges, how many of these missions have you completed??

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Thursday Oct 26 is BRING A FRIEND day! Visitors are welcome to join us for a free workout in any class, all day long. Please have friends sign the waiver and RSVP to a class time at crossfitbrio.com/tryaclass

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Workout for the Week

Monday Oct 23

OTM x 12

Odd: 3 Squat Cleans (185/125)

Even: 3 Box Jumps (36"")

9:30

OTM x 12

Odd: 2x Sand Bag Clean + 25' Carry

Even: 6 DB Step ups

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Tabata Bike/Row/Ski Cals

Tuesday Oct 24

OT2.5M - build in weight

Front Squat 2-2-2

Back Squat 4-4-4-max reps

In 6 mins

# Burpees from Oct 17

Max Wall Balls

Wednesday Oct 25

🎂🎈🎉🥳 Happy Birthday today to Raelynn Jackson!!

OT 1:30 x 7: 1 Jerk

930: OT 1:30 x 7: 2 strict press

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10 min AMRAP

12 Pull up

25 Double unders

18 Push up

25 Double unders

Thursday Oct 26

BRING A FRIEND DAY - Visitors are welcome to join us for a free workout in any class all day long. Please have friends sign the waiver and RSVP to a class time at crossfitbrio.com/tryaclass

OT 1:30 x 6: 4 Back Rack Lunge

--- With a partner...

4 min AMRAP

10 Wall Balls

while partner accumulates cals on ski

Rest 2 min

4 min AMRAP

10 KB Swings

while partner accumulates cals on bike

Rest 2 min

4 min AMRAP

10 burpees (visitors 5-7)

while partner accumulates cals on rower

Friday Oct 27

12-10-8-6-4-2

Deadlift

Hang Power Clean

Push Press/Jerk

Start at Grace weight and add weight each round.

930:

OTM x 18

1) 6 Deadlift

2) 6 Hang Power Clean

3) 6 Push Press

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Tabata Pick one:

Wall Ball

Box Jump

KB swing

Burpees

Saturday Oct 28

BIG SATURDAY

OTM x 15

3 Toes to bar + 3 Overhead Squat OR 3 Hang Squat Snatch OR 3 Squat Snatch + 3 Burpees over bar

Choose the version you can complete 15/15

Muscle up skills

75/50 Bike Cal

50 Thusters (45/35)

75/50 Row Cal

50 Thrusters (45/35)

Sunday Oct 29

OT90 x 8

3 Squat Cleans (185/125) + 3 Box Jumps (36"")

3 Cycles of:

In 2 mins

- Ski 300/250m

- max Wall Walks

rest 2 mins