Sunday, October 14 - Saturday, October 20

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Sunday, October 14 - Rest Day

Mobility of the Week - To be performed on your own.

Self Assessment -

  • 10 OHS w/PVC facing the wall

  • 10 wall angels

  • 10 inchworm push ups

  • 15 Cat/Camel reps 

Smash/Roll -

  • Triceps

  • Lats

  • Forearms

  • Upper back/T-Spine

  • Upper Trap

  • Adductors (inner thigh)

  • Quads/IT Band

  • Glutes

  • Hamstrings

  • Calves (2 min per area)

Bands/Stretches -

  • Hip Grinders w/band (30-40 sec holds)

  • Front Rack Shoulder Stretch w/band on rig (30-40 sec holds)

  • Couch Stretch (30-40 sec holds)

  • Pigeon Pose on a box (30-40 sec holds) 

Squat Test - Hold bottom of squat 2 x 2 min holds 

Monday, October 15 - Bring a Buddy Free!

WOD: 30 Minute Minute On, Minute Off (In Teams of 3)

  • Max Calorie Row

  • Max Slam Ball

  • Burpees

*Each person will move from movement to movement performing max reps. Then teams will accumulate their total calories, slam ball, and burpees as a team for their score today.

Tuesday, October 16 - Bring a Buddy Free!

Strength: 3 Rounds [for quality]

  • 10 Plate Sit-Up (25/25)

  • 30 sec. Hollow Hold Flutter Kicks

  • 20 Alternating Bird-Dog

Partner WOD: 20 Minute Ladder

10-20-30-40-50-60…

  • Barbell or PVC Thruster (33/45)

  • Alternating DB Snatch (35/55)

*While one person works, the other must hold a plank, hollow hold or arch hold. Reps don’t count unless one partner is holding one of those movements while the other is working. Reps can be divided as you’d like.

Strength - To perform at Open Gym or 645PM at CFEP!

Strength Work

  • Strict Press - Establish a 1 Rep Max

  • Back Squat - Establish a 1 Rep Max

Accessory Work [8 minute time cap]

2-4, 4-8, 6-12, 8-16, 10-20, 8-16, 6-12, 4-8, 2-4

  • Strict Pull-Up

  • Push-Up

Wednesday, October 17 - Bring a Buddy Free!

WOD: TABATA (x2)

  • Row, calories

  • Alternating Slam Ball Over the Shoulder Toss

  • MB Clean (14/20)

  • Double Unders

*Modify double unders with 2:1 single skips today. Record total reps for all 4 movements.

Thursday, October 18 - Bring a Buddy Free!

Partner WOD Part 1: 12 Minute AMRAP

  • 10 KB Swing (35/55)

  • 5 Toes to Bar or Hanging Knee Tuck

Partner WOD Part 2: 12 Minute AMRAP

  • 10 Box Jump or Alternating Step-Up (20/24)

  • 2 Wo[Man] Makers

*Partner 1 will perform one round [10 KB Swings + 5 TTB] then Partner 2 will perform one round. Same process applies to WOD Part 2. Record total rounds + reps for both WOD’s.

Strength - To perform at Open Gym or 645PM at CFEP!

Strength Work

  • Deadlift - Establish a 1 Rep Max

  • Bench Press - Establish a 1 Rep Max

Accessory Work: 8 Minute AMRAP

5/10/15/20/25…

  • Plate Sit-Up (25/25)

  • Weighted Step-Ups (20/24)

Friday, October 19 - Bring a Buddy Free!

WOD: 25 Minute EMOM

Minute 1:

  • 16 Alternating MB Lunge (14/20)

Minute 2:

  • 16 Push Press (33/45)

Minute 3:

  • 20 KB Deadlift (35/55)

Minute 4:

  • 20 Alternating DB Hang Clean (35/55)

Minute 5:

  • 8 Burpees to Plate (25/25)

Saturday, October 20 - Bring a Buddy Free! Mobility Class at 1030AM w/ Dr. John!

HERO WOD: For Time

"Sergeant Michael Smith”

Buy-In:

  • 1960M Row

Then, 10 Rounds:

  • 8 Wall Balls (14/20) (10/10)

  • 27 Double-Unders

  • 7 Push-Ups

  • 7 Pull-Ups

Buy-Out:

  • 2016M Run

“This Hero WOD was created by North Dallas CrossFit (Dallas, TX, USA) to honor Sgt. Michael Smith, who was killed July 7, 2016 when a shooter ambushed and fired upon a group of police officers in Dallas, Texas, killing five officers - including Sgt. Michael Smith - and injuring nine others. Two civilians were also wounded. Smith was born October 8, 1960 and served the Dallas Police Department 27 years.”

Posted on October 14, 2018 .