Workout (20.4)


For time:
30 box jumps, 24’/20′
15 clean and jerks, 95/65
30 box jumps, 24’/20′
15 clean and jerks, 135/85
30 box jumps, 24’/20′
10 clean and jerks, 185/115
30 single-leg squats
10 clean and jerks, 225/145
30 single-leg squats
5 clean and jerks, 275/175
30 single-leg squats
5 clean and jerks, 315/205

Time cap: 20 minutes

Fitness: 95/65, 115/75, 135/95 (air squats)
Performance: 95/65, 135/95, 185/125
Open: As Written


Harbor East will be closed this weekend for an L1.

Sam Flax, DPT and Co-owner, MotionEdge Physical Therapy will be offering FREE screening sessions THIS Saturday at Federal Hill from 9am-11am.


Workout


In a 5 minute Window
6 Burpees to a target
9 Russian Swings
12 DB Push Press
3 Rounds
Max Cals on the Rower 

2 min Rest (not included in the 5 minute window)

4 Rounds 

Fitness: 35/26 (35/25)
Performance: 53/35 (50/35)
Open: 53/35  (60/40)

Athletes: Choose a load on the DB and Russian swings that you can go unbroken with.  You should have over 1 minute on the rower each round. 

Harbor East will be closed this weekend for an L1.

Sam Flax, DPT and Co-owner, MotionEdge Physical Therapy will be offering FREE screening sessions THIS Saturday at Federal Hill from 9am-11am.


Strength


Take 12 minutes to 
Build to a heavy 3 Rep Hang Clean 
**Squat or power**


Workout


5 Hang Power Cleans   
20 Air Squats
4 Rounds 

3 min Rest 

5 Hang Power Cleans
20 weighted box step ups  (1 db)
4 Rounds  

15 min Cap 

Fitness: 115/75 (10 Hang Cleans) 
Performance: 185/125 (155/105)
Open: 205/135 (185/125)

Athletes: Get to a heavy 3 rep with GREAT form.  For the second piece the weight will decrease.  It should be a heavy weight on both sections.  



Harbor East will be closed this weekend for an L1.

Sam Flax, DPT and Co-owner, MotionEdge Physical Therapy will be offering FREE screening sessions THIS Saturday at Federal Hill from 9am-11am.


Skill


Take 10-12 minutes to Practice Ring Muscle ups

Work on Pulling Strength- 10 Ring Rows + 10 Push ups (every 90 seconds) 
Can not Turn Over – Have the coach look at your attempt and give you ideas to help 
Can do 3 unbroken- Work on stringing big sets together (practice position drills on low rings) 


Metcon


200 Run 
10 Power Snatch 
___ Toes to Bar 
7 Rounds 

Fitness: 75/55 (10 situps)
Performance: 95/65 (8 toes to bar)
Open: 115/75 (10 toes to bar)

Athletes: For the MU practice use this as a chance to get hands on coaching and work on a weakness.  For the second piece choose a weight you can do 10 unbroken reps with. 


Harbor East will be CLOSED this weekend for a L1


Strength


Take 18 minutes to complete 
Back Squat
8/8/8/6/6/6 (75-80%) 


Metcon


Every 2 minutes for 12 minutes
 _____ Wall Balls
Max Doubles 

Fitness: 18 Reps (Max Singles) 
Performance: 20 Reps
Open: 22 Reps

Athletes: Focus on building up in load for the back squats.  6 heavy sets today.  The 12 minute piece will be challenging, choose a WB weight you can go unbroken with and make the transitions quick.  


DRIVE


4 Rounds for time

100 single unders
40 air squats
30 alt DB snatch
20 Box Jumps
10 Ring Rows

Crossfit Federal Hill will be closed this weekend. Capacity Class will be held at 5:30 pm on Sunday and open gym will be from 5:30-7:30pm at Federal Hill

CrossFit Harbor East will have an 8 am CrossFit Class today! Then we will be running the Halloween Throwdown! We will have Sunday open gym from 1-3 pm.

8 am Class only today! At CrossFit Harbor East

WOD

Every 5 minutes for 25 Minutes
200 M Run
20 Cal Bike
15 Toes to Bar
10 Front Squats

Fitness: 18 Cal Bike (95/65)
Performance: 20 Cal Bike (135/95)
Open: 22 Cal Bike (155/105)


Good Luck on 20.3! Friday Night Lights kicks off at both locations at 5:30pm.

Crossfit Federal Hill will be closed this weekend. Capacity Class will be held at 5:30 pm on Sunday and open gym will be from 5:30-7:30pm.

Crossfit Harbor East will be closed next weekend (11/2-11/3).


Strength


Deadlift: take 15 minutes to build up
5/5/5/3/3/3


Metcon


9 min AMRAP

21-15-9
Deadlift (225/155)
Box Jumps

OR

20.3

21-15-9
Deadlift (225/155)
Handstand Push-up

21-15-9
Deadlift (315/205)
50ft Handstand Walk

9 min CAP

CrossFit Federal Hill is Closed this weekend for a Level 2 Seminar.

Strength WOD

Back Squat 10/10/8/8/8
Work up to 70-75% of your 1 RM  Back Squat 

WOD

18 Wall Ball 
12 Burpees
9 Strict HSPU 5 Rounds 
17 min Cap 
Fitness: 14/10 (Try to get upside down, if not do a seated DB strict press) 
Performance: 20/14
Open: 20/14

CrossFit Federal Hill is Closed This weekend 26th and 27th for a Level 2

WOD

Every 10 minutes for 30 Minutes 
_______ M Row 
1:00 Low Plank
50 Hang DB Snatch 
25 Sit ups
Max Box Jump Overs 
Score = Total box jump overs 
Fitness: 35/20 (800 M Row) 
Performance: 50/35 (1,000 M Row) 
Open: 50/35 (1,000 M Row) 

Athletes: You should have 30-90 seconds on the box jumps each round.

Liz

Mary Brown
Joseph Dizon
Matt Mueller
Emily Mahoney


Ari Zayon
Chase Kinney
Alex Blind
Charles Arinder


Francesca Carrieri
Chris Mate
Lauren Johnson
Tyler Gilman


Hugh Green
Erin Johnson
Chelsea Carr
Ross Moody


Ashlee Benge
Alexandra Newman
Joey Botelho
Ryan Grantham




Alara Tezel
Scott Kahlert
Gabriel Prada
Laura D’Ignazio


Melissa Lambiasi
Carol Saville
Jimmy Richards
Fez Mabaquiao


Quinta Collins
Luz Novoa
Mao-Bin Shen
Ben Eaton


Kelly Hartnett
Jonathan Millan
Alex Hall
Brent Arihood


Lucero Gonzalez
Jennifer Tola
Imran Shaukat
Tyler Sauter

**IF ANY WEIGHTS OR MOVEMENTS NEED TO BE ADJUSTED DUE TO STRENGTH OR INJURY WE WILL MAKE ACCOMMODATIONS ON GAME DAY.**


WOD # 1 The Demon Complex
Each Athlete Picks One Complex to complete

1 Clean + 1 Front Squat + 4 Jerks 
1 Clean + 1 Front Squat + 3 Jerks 
1 Clean + 1 Front Squat + 2 Jerks 
1 Clean + 1 Front Squat + 1 Jerk  

Each Team member will have 4 minutes on the bar starting with the 4 Jerk complex.  A Squat Clean does not count as a clean + Front Squat.  The bar must be cleaned up (squat or power) then front squat then Jerk(s). 
Total Weight = Score


WOD #2 Jumping into Darkness  

30 Goblet Squat (53/35)
15 Burpee Box Jump Overs or Step Overs 
30 Wall Balls (20/14)

Each Athlete Goes through.  The second athlete starts when the first athlete runs back and tags them in.
Total Time= Score

WOD 3 The Devils Deadlift 
M/M In a 8 minute Window 10 Deadlifts then Hold (155) 
Row Max Cals  

1 minute to Transition 

In a 8 minute Window F/F (105) 
10 Deadlifts then Hold (105) Row Max Cals 

The workout starts with the barbell being deadlifted 10 times. Then the athlete who deadlifted the bar holds the bar at their waist while their teammate rows. The Athlete on the Rower can not row unless the partner is holding the deadlift weight.  If the weight drops or the partner on the rower wants to switch the bar must be deadlifted 10 times before the hold and the row starts back up.
Total Cals= Score