WOD-

Front squat
5-5-5-5-5

SPRINT-

10 rounds for time
10 Heavy KB SDHP
20 AMSU
100′ Shuttle Sprint

WOD-

For time:
Run 1 mile

Then, 5 rounds
20 Ab-mat sit-ups
20 Hip extensions

Run 1 mile

SPRINT-

Open 20.5 Sprint Version
For time
40 Pull-up/C2b/MU
80 Cal Bike / ski erg
120 Wallballs
*partition however they would like

There is a question on the whiteboard regarding doing another Smolov Jr back squat program and a muscle up cycle with the back squat program.  Please put a check mark in the yes or no column so I can see if I should program the back squat cycle and muscle up cycle starting in December.  

WOD-

Split jerk
1-1-1-1-1-1-1

Then every minute on the minute x 7 minutes:
100′ Prowler push
2 split jerks @ 70% of 1RM

WOD-

2 Rounds for time:
15 Medicine ball clean, 20#(14#)
30 Push-ups
15 Medicine ball clean, 20#(14#)
30 Walking lunge steps
15 Medicine ball clean, 20#(14#)
30 Ab-mat sit-ups

SPRINT-

3 rounds
1 min max rep Sandbag Up and overs
1 min max distance Sandball bear hug carry
1 min max rep Sandbag Squat
1 min max distance Sandball bear hug carry
1 min V-ups
1 min rest

WOD-

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots 20#(14#) 10′(9′)

20:00 time cap

SPRINT-

15m AMRAP
2 50′ Prowler push (100/50)
20 Stick Jumps (24/20)
10 DBL KB DL (70/53)

WOD-

Row 2000 Meters
Rest 3 minutes
Row 1500 Meters
Rest 2 minutes
Row 1000 Meters
Rest 1 minute
Row 500 Meters

SPRINT-

3 rounds
2:00 Row for Calories
1:30 Bike or Ski Erg for Cal
1:00 Sit ups
Rest 2:00

WOD-

Bench press
3-3-3-3-3

Then, as many reps as possible in 7 minutes of:
2 DB burpees
100′ DB farmer’s carry
4 DB burpees
100′ DB farmer’s carry
6 DB burpees
100′ DB farmer’s carry
*Continuing adding 2 reps of DB burpees to each round

SPRINT-

For time
50 Hang Squat Cleans (30/20)
35 DB Thrusters
20 Push Press
**Every minute = 4 burpees

Two of the Assault Bikes have been reserved.  If you are interested in the remaining 2, please send me your offers via email; eric@crossfitverve.com.

WOD-

For time:
1 Round of:
100 Double-unders
50 Squats
25 Push press, 95#(65#)
Then, 2 rounds of:
60 Double-unders
30 Squats
15 Push press, 95#(65#)
Then, 3 rounds of:
40 Double-unders
20 Squats
10 Push press, 95#(65#)

SPRINT-

Sprint Benchmark #5
Cindy OR Mary
Cindy
20m AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
OR
Mary
20m AMRAP
5 HSPU
10 Pistols
15 Pull Ups

We are selling our Assault Bikes.  You know the condition they are in and we are selling them as is.  I’ll make sure that they are tuned up and cleaned before you pick them up.  The bikes will last forever in your home gyms as long as you take care of them and service them every so often.  Here’s how it will work.  If you would like to buy one of the 4 bikes email me your offer at eric@crossfitverve.com.  If your offer is accepted, I’ll email you back and let you know.  If I don’t respond, it’s because your offer has been rejected or someone else was faster to their offer.  I will take offers until all 4 of the bikes are sold and when all 4 have been sold, I’ll update the blog and let you know that the sale is over.  Accepted offers will have to be paid in cash or by check.  We will not charge your credit cards on file.  Verve members have the first crack at them and if they aren’t purchased by you guys, I’ll post them on Facebook or craigslist for the general public.  

We are going to use the proceeds to get some new Rogue Echo bikes. 

Email me your offers if you’re interested.  I won’t tell you what others have offered so don’t try and be sneaky!!  Accepted offers will get the choice of the bikes in the order the offers are accepted.  

WOD-

“Helen”

3 Rounds for time of:
Run 400 meters
21 KB swings, 24kg(16kg)
12 Pull-ups

SPRINT-

For time
15 Double DB Snatch (40/25)
15 Burpee Box Jumps
12 Double DB Snatch
12 Burpee Box Jumps
9 DDouble DB Snatch
9 Burpee Box Jumps
9 Sandbag over shoulder
9 Burpee DB Step overs
12 Sandbag over shoulder
12 Burpee DB Step Overs
15 Sandbag over shoulder
15 Burpee DB Step Overs”

WOD-

For time:
30 Front squats 115#(75#)
20 Lateral burpees over the bar
20 Front squats 135#(95#)
20 Lateral burpees over the bar
10 Front squats 155#(105#)
20 Lateral burpees over the bar

Rest 5:00, then

2:00 Max effort calories on the assault bike

*Scores are time to complete the workout and
total calories in 2:00″