Announcements

We will be closed this Friday evening, and Saturday. Happy Halloween!!!

Silver Strike CrossFit – CrossFit

Dips (Lv2 weighted 10-10-10)

Banded Tri pull down (10-10-10)

Metcon (Time)

For Time:

50 Back Squats (95/75)

40 Push ups

30 Hang Cleans (95/75)

50 Front Squats (65/55)

40 Ab Mat Sit Ups

30 Hang Cleans (65/55)

50 OHS (45/35)

40 Push Ups

30 Hang Cleans (45/35)

*Use 10s Strip Down Weights as Weight Decreases

Announcements

We will be closed this Friday evening, and Saturday. Happy Halloween!!!

Silver Strike CrossFit – CrossFit

Dips (Lv2 weighted 10-10-10)

Banded Tri pull down (10-10-10)

Metcon (Time)

For Time:

50 Back Squats (95/75)

40 Push ups

30 S2OH (95/75)

50 Front Squats (65/55)

40 Ab Mat Sit Ups

30 S2OH (65/55)

50 OHS (45/35)

40 Push Ups

30 S2OH (45/35)

*Use 10s Strip Down Weights as Weight Decreases

Announcements

We will be closed this Friday evening, and Saturday. Happy Halloween!!!

Silver Strike CrossFit – CrossFit

Conditioning

400m, 200m, 100m Sprint x2 (sub row if raining) *all out

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

30 Double Unders

15 Kb Squats

100m Kb Carry

15 Ab Mat Sit Ups

Announcements

We will be closed this Friday evening, and Saturday. Happy Halloween!!!

Silver Strike CrossFit – CrossFit

Landmine Press (10-10-10)

Shoulder Press using Landmine attachment

Shoulder Press (Seated Barbell Strict Press 10-10-10)

Metcon (Time)

For Time:

9-6-3

Deadlift

Muscle ups (Bar or Ring) *Sub ring dips

V Ups

400m Row

9-6-3

Power Snatches

Wallballs

Burpees

Announcements

We will be closed this Friday evening, and Saturday. Happy Halloween!!!

Silver Strike CrossFit – CrossFit

Tire Drag (100m Weighted Tire Drag x4 2 forward/2 backward)

Tire Drag with or without weight

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

50m Shuttle Sprint (3 cones)

5 Barbell “Curtis P” (Clean, Lunge Rt, Lunge Lt, Push Press)

10 Box Jumps

5 Toes to Bar

Silver Strike CrossFit – CrossFit

Tire Drag (100m Weighted Tire Drag x4 2 forward/2 backward)

Tire Drag with or without weight

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

50m Shuttle Sprint (3 cones)

5 Barbell “Curtis P” (Clean, Lunge Rt, Lunge Lt, Push Press)

10 Box Jumps

5 Toes to Bar

Silver Strike CrossFit – CrossFit

Bent Over Row (DB Row 10-10-10-10)

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Jumping “Lynne” 30 Double Unders after each round.

Silver Strike CrossFit – CrossFit

Bent Over Row (DB Row 10-10-10-10)

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Jumping “Lynne” 30 Double Unders after each round.

Cash Out: 50 Ring Toe Tucks

Announcements

No Class on Saturday 10/24. We will be paying our respects at the funeral for Jeanne and Mark Hounsell. Coach Heather’s sister and brother in law. Thanks for your understanding.

Silver Strike CrossFit – CrossFit

EMOM (8 min 1 Hang Snatch/1 OHS)

Every Min On Min

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Silver Strike CrossFit – CrossFit

Bench Press (5-3-1)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

15 Pull ups

10 Ring Dips

15 Plate Sit ups

200m Row

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