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