Week of Sept 23 - Sept 29

Beyond the Whiteboard

Are you on Beyond the Whiteboard with us? BTWB is a digital workout tracking tool that is included with your membership at CrossFit BRIO. It has tons of nifty features (including doing math for you when percentages are required!) and we will be making better use of these and other new features in the future. If you're not already on it and you'd like to be added, please comment "BTWB" on this post.

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Workouts for the Week

Monday Sept 23

🥳🎉🎂🎈 Happy Birthday today to Brian Mallard!!

.com 240916

20 rounds for time of:

2 power cleans (185/125)

3 box jumps (24/20")

4 chest-to-bar pull-ups

9:30 Class

20 Rounds

4 KB Russian Swing or Dumbbell Power Cleans

4 KB Step up

4 Pull ups/Ring Rows

20 min soft cap

Tuesday Sept 24

OT2:00 x 5 sets: 3 Strict Press

OT2:30 x 5 sets: 3 Back Squat

In 6 mins

Ski or Row 1000/800m

Max rep Double unders

or 6 min Max distance for non jumpers

Wednesday Sept 25

OT5M x 5

30 Wall Balls (20/14lb)

15 Toes To Bar

20/14 Cal Bike

*each round for time

Thursday Sept 26

OT90 x 8

Odd) 2 Deadlift

Even) 2 Bench Press

4 rounds

30 sec max Push ups or Dips

60 sec Shuttle Run

90 sec rest

Friday Sept 27

OT 3:00 x 4 sets

5 Front Squat + Strict Pull ups

(add to last week)

For time:

30 Hang Squat Snatch (95/65)*

30 Bar Facing Burpees

*beast weight 115/80

8 min time cap

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9:30 Class

OT 3:00 x 4 sets

5 Front Squat + Strict Pull ups

8 min AMRAP

8 DB Hang Snatch

8 Goblet Squat

8 Burpees

Saturday Sept 28

🥳🎉🎂🎈 Happy Birthday today to Evan Taylor!!

5 min Row Cal

---rest 2 mins---

10 min AMRAP

5 HSPU or DB Push Press

10 Sit ups

15 Squats

---rest 2 mins---

5 min Bike Cal

---rest 2 mins---

10 min AMRAP

5 HSPU or DB Push Press

10 Sit ups

15 Squats

---rest 2 mins---

5 min Ski Cal

Sunday Sept 29

Linchpin 09.02.204

OT4M x 10

400m Run

10 Thrusters (95/65)

10 Pull ups

Scaled: 40 min AMRAP, alternating rounds with a partner