The weekend, its here! 

Programming below. 

Please read Monday's article on building volume and getting strong to ensure you are properly getting the most out of the strength sessions and making the most gainz. 

Halloween Throwdown

The Halloween Throwdown is next Friday, please sign up here. Gonna get a couple WODs on, nothing serious, just a bit of fun, and then head for post workout bevies. Costumes are optional.

For those that are thinking about costumes, the famous CrossFit Invictus (San Diego) are running a online comp to win some free Invictus T'shirts. All you have to do is grab 2 friends, and come up with the best trio fancy dress outfit, and then post it on the line. Details here: CrossFit Invictus Halloween Comp

Battle of the Boxes - Round 3

For Round 3, we travel to CrossFit Central London for an individuals throwdown on the 15th November.

As usual, there will be 3 categories that caters for ALL abilities. For more details, check it out here.

If you fancy an afternoon of fun, WODs and awesomeness, get your name down HERE.

Monday:

Workout of the Day:

A) 15 min alternating EMOM

1) 5-10 HSPU
2) 10m Sled Pulls
3) 3-5 Bar Muscle Ups
4) 5-10 Ring Dips (weighted)
5) 15 Hollow Rocks

B) Lactic Threshold

2 x 4 min AMRAP w/ 4 min rest between

5 Power Cleans (60/40kg / 50/35kg / 40/27.5kg)
10 Over bar burpees
15 Air Squats

Tuesday:

Workout of the Day:

A1) Back Squat: 3-3-3-3-3
A2) DB Strict Press: 5 x 6-10

B) René

7 rounds for time of (20min cut off):

Run 400 meters
21 walking lunges
15 pull-ups (scale to 9 or 12 pulls up. These should be unbroken. Or Ring Rows if unable to do pull ups)
9 burpees

Wednesday:

Workout of the Day:

A) Push Jerk: 1-1-1-1-1

B) Lactic Threshold

20 secs on, 10 secs off, 6 each of:

Row
KB Swings
Thrusters

1 min rest between each movement

Thursday:

Workout of the Day:

A) Muscle Up Skill

B) Open Workout 15.3:

14 min AMRAP:

7 muscle-ups ( Burpee Chest To Bar / 2 x Burpees + Ring Rows)
50 wall-ball shots
100 double-unders

Friday:

Workout of the Day:

A1) Deadlift: 5-5-5-5-5
A2) Split Squat: 5 x 8 per leg

B) Fight Gone Bad

Three rounds of (1 min max effort each station):

Wall-ball
Sumo deadlift high-pull
Box Jump, 20" box
Push-press
Row
Rest

HALLOWEEN THROWDOWN IN EVENING

Saturday:

Workout of the Day:

Matt C's 30th Bday WOD!

30 min AMRAP

31 Power Cleans
10 Push ups
85 Air Squats

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