Silver Strike CrossFit – CrossFit
Weightlifting
Box Squat (3-3-3-3-3)
Using Box or Bench
Metcon
300 (Time)
“300”
For Time:
25 Pull Ups
50 Deadlifts (135/95)
50 Push Ups
50 Box Jumps (24/20)
50 Floor Wipers
50 KB/DB Clean and Jerks (35/25)
25 Pull Ups
Floor wipers: with an empty barbell while lying on the ground hold barbell over chest in a bench press position. With legs together raise them and touch the left side of the barbell, return to middle then raise them to the right side of the barbell= 1 rep
Announcements
Open gym with Abby this Friday 10:00am to 12:00.
NO 4:30 or 5:30pm classes this Friday evening.
NO class this Saturday – Happy Nevada Day! See you at the parade.
NO 5:30pm class on Monday – Happy Halloween!
Silver Strike CrossFit – CrossFit
Open Gym
Come in and lift, work on a skill or make up a WOD you missed!
Announcements
Open gym with Abby this Friday 10:00am to 12:00.
NO 4:30 or 5:30pm classes this Friday evening.
NO class this Saturday – Happy Nevada Day! See you at the parade.
NO 5:30pm class on Monday – Happy Halloween!
Silver Strike CrossFit – CrossFit
Weightlifting
Deficit Deadlift (8-8-8-8-8)
Metcon
Metcon (Time)
For Time:
2-4-6-8-10
DB/KB “Curtis P” (clean, lunge rt, lunge lt, push press)
W/100m Row between rounds
Cash Out
100 Rig Leg Raises
Announcements
Open gym with Abby this Friday 10:00am to 12:00.
NO 4:30 or 5:30pm classes this Friday evening.
NO class this Saturday – Happy Nevada Day! See you at the parade.
NO 5:30pm class on Monday – Happy Halloween!
Silver Strike CrossFit – CrossFit
Metcon
Metcon (Time)
“Grace-Land” (115/75)
5 Clean and Jerks
5 C&J 5 Burpees
5 C&J 5 Burpees 5 Pull ups
5 C&J 5 Burpees 5 Pull ups 5 Air Squats
5 C&J 5 Burpees 5 Pull ups 5 Air Squats 5 Push ups
5 C&J 5 Burpees 5 Pull ups 5 Air Squats 5 Push ups 200m Run
Scaled: Use DB’s record your weight for tie breaker.
Jumping pull ups
Announcements
Open gym with Abby this Friday 10:00am to 12:00.
NO 4:30 or 5:30pm classes this Friday evening.
NO class this Saturday – Happy Nevada Day! See you at the parade.
NO 5:30pm class on Monday – Happy Halloween!
Silver Strike CrossFit – CrossFit
Conditioning
400m all out sprint, 200m all out sprint, 100m all out sprint. 1min rest between sprints.
Metcon
EMOM (20min Snatch/OHS Complex)
Every Min On Min
Complete movemet every 5min:
0-5: 2x Snatch Grip DL
6-10: 2x Hang Snatch Grip High Pull
11-16: 2x Hang Snatch
17-20: 2x OHS
Silver Strike CrossFit – CrossFit
Weightlifting
Front Squat (5-3-1)
Metcon
Metcon (Time)
3 Rounds for time:
12 KB Swings
6 Burpee Wall Balls
30 Double Unders
Cash Out
50 Rower Roll outs
*stand behind rower with feet shoulder width apart, place hands on seat and roll forward as far as possible and roll back=1 Rep
Silver Strike CrossFit – CrossFit
Metcon
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
Silver Strike CrossFit – CrossFit
Weightlifting
Strict Press (5-3-1)
No legs/dip
Metcon
Metcon (AMRAP – Rounds and Reps)
15min AMRAP:
200m plate run
12 hand release push ups
9 ring rows
6 wall balls
Silver Strike CrossFit – CrossFit
Weightlifting
Back Squat (5-3-1)
Metcon
Jeremy (Time)
21-15-9
Overhead Squats, 95# / 65#
Burpees
know as “Jeremy” was originally a CrossFit Kids workout (using broomstick for overhead squats). In 2008 a variation by the same name was posted on the CrossFit main site, using a weighted barbell for overhead squats.
“Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest
sorrow.”
Rx+ Complete 3 Rounds
Cash Out
4x1min Plank Hold (1min rest between rounds)
Silver Strike CrossFit – CrossFit
Metcon
Metcon (Time)
WOD of the Dead #2
For Time:
50 KB swing buy in (53/35)
2-4-6-8-10-8-6-4-2
Box jumps (24/20)
Toes to Bar
Sumo Deadlift High Pull w/KB (53/35)
Scaled movements:
KB weight will be used as tie breaker (record weight in comments section)
Knee ups for Toes to Bar
Step ups for box jumps
