W.O.D. – Workout of the Day

Announcements

• 2012 CrossFit 858 HALLOWEEN PARTY!!!  Friday October 26, 2012!!  CLICK HERE for more info!
• Thursday October 18 and Friday October 19: NO NOON CLASSES will be help.  OPEN GYM ONLY!

Mobility: Shoulder distraction drill, 1 min each arm x …

Announcements

• 2012 CrossFit 858 HALLOWEEN PARTY!!!  Friday October 26, 2012!!  CLICK HERE for more info!
• Thursday October 18 and Friday October 19: NO NOON CLASSES will be help.  OPEN GYM ONLY!

SWOD: Clean and jerk 3/3/2/2/2 (see if you …

Announcements

• 2012 CrossFit 858 HALLOWEEN PARTY!!!  Friday October 26, 2012!!  CLICK HERE for more info!
• Thursday October 18 and Friday October 19: NO NOON CLASSES will be help.  OPEN GYM ONLY!

SWOD: Bar muscle-ups 5/5/5/5/5 -or- CTB pull-ups 8/8/8/8/8…

Announcements

• 2012 CrossFit 858 HALLOWEEN PARTY!!!  Friday October 26, 2012!!  CLICK HERE for more info!
• Thursday October 18 and Friday October 19: NO NOON CLASSES will be help.  OPEN GYM ONLY!

Mobility: 

A1) Racked position mobility drill, 1 min …

Announcements

• 2012 CrossFit 858 HALLOWEEN PARTY!!!  Friday October 26, 2012!!  CLICK HERE for more info!
• Thursday October 18 and Friday October 19: NO NOON CLASSES will be help.  OPEN GYM ONLY!

SWOD: Strict press 3/3/3/3/3 (Your first working set should …

Announcements

• 2012 CrossFit 858 HALLOWEEN PARTY!!!  Friday October 26, 2012!!  CLICK HERE for more info!
• NOTE: If you are planning on coming to the gym between Friday and Sunday, LEAVE TIME FOR TRAFFIC!!  The Miramar Air Show will congest Miramar

Announcements

• 2012 CrossFit 858 HALLOWEEN PARTY!!!  Friday October 26, 2012!!  CLICK HERE for more info!
• NOTE: If you are planning on coming to the gym between Friday and Sunday, LEAVE TIME FOR TRAFFIC!!  The Miramar Air Show will congest Miramar

Announcements

• 2012 CrossFit 858 HALLOWEEN PARTY!!!  Friday October 26, 2012!!  CLICK HERE for more info!

SWOD: Clean and Jerk 6/4/3/3/3 (first set of 6 should be at 60% or more of 1RM)

Then,

A1) Strict HSPU 5/5/5/5

A2) Strict …

Announcements

• 2012 CrossFit 858 HALLOWEEN PARTY!!!  Friday October 26, 2012!!  CLICK HERE for more info!

*WOD: 

200m sprints

-8 rounds, post slowest run to whiteboard-

1:1 run to rest ratio

*You’ll want to bring a stopwatch in today to …

Announcements

• We want to hear from YOU.  Give us feedback on our coaching!  CLICK HERE!
• 2012 CrossFit 858 HALLOWEEN PARTY!!!  Friday October 26, 2012!!  CLICK HERE for more info!

WOD:

AMRAP in 4 min

5 Burpees

5 Pull-ups

Rest …