Put It Up CrossFit WODs for Oct 23,2017 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20171023 Daily Workouts for Oct 23,2017 en-us Mon, 23 Oct 2017 00:00:00 MST Mon, 23 Oct 2017 14:28:44 MST Put It Up CrossFit WODs for Oct 23,2017 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20171023 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments https://putitupcrossfit.com/images/htg_logo_rss.gif 39 31 WEIGHTLIFTING 2/5/16-10/23/17 Mon,Oct 23,2017 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20171023 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20171023 Mon, 23 Oct 2017 00:00:00 MST Front Squat<br /><br />5-5-3-3-2-2-1-1<br />50%-60%-70%- 80%-90%-NEW MAX! METCON 10/23/17 Mon,Oct 23,2017 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20171023 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20171023 Mon, 23 Oct 2017 00:00:00 MST AMRAP in 15 mins <br /><br />50-Box Overs (24''/20'')<br />25-Snatch (95#/65#)<br />50-Lateral Burpee<br />25-Snatch (115#/75#)<br />50-Box Overs (24''/20'')<br />25-Snatch (135#/95#)<br />50-Lateral Burpee<br /><br /><br />GOAL: 165 reps+<br />Step Up&Overs allowed for ALL level except Rx+<br /><br />Rx+: Start at 115#/75#- end on 165#/115#<br />Rx: As written<br />Rx2: Start at 75#/55# increase by 10#/5#<br />Rx3: Sub Plate to OH 55#/35# and Burpee to plate 20''/16'' WARM UP 12/5/16-10/23/17 Mon,Oct 23,2017 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20171023 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20171023 Mon, 23 Oct 2017 00:00:00 MST FOAM ROLL-Traps,Delts,Forearms,Quads,Mid back-10-20 passes or 1 min of each <br /><br />GROUP WARM UP <br />2-3 rds <br />Jumping Jacks-10 reps <br />Wall squats-10 reps <br />Burpees-5 reps<br />Plate to OH or KB swing-5 reps<br />-------------------------- <br />Walking Plank-10 reps per side<br />Spiderman to Hammy-30 secs <br />Hip Rotations-30 secs R/L<br />Praying pose to hammy-1 min<br /> ------------------------ <br />Barbell GM-10 reps <br />Barbell Row-10 reps <br />Front Squat-5 reps <br />Hang Snatch High Pulls-10 reps<br />Hang Snatch-5 reps<br />OHS-5 reps<br /><br /><br />COOLDOWN <br /><br />Single Leg Straddle-2 mins <br />Modified Hurdler Stretch-2 mins <br />Front Shoulder Stretch-2 mins SHRED 10/23/17 Mon,Oct 23,2017 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20171023 https://putitupcrossfit.com/index.asp?page=results&pageid=1&startdate=20171023 Mon, 23 Oct 2017 00:00:00 MST WARM UP-TODD or SETH!<br /><br />Bike AND Ski Erg-25 calories<br />---------------------------<br />Walking OH Lunges-50 ft<br />Stationary Inchworms-5-10 reps<br />Samson Stretch-30 secs R/L<br />Grab BOX step ups-5-10 reps<br /><br />WORKOUT: FGB style<br /> 4 rounds for MAX reps<br />1 min-Bike(Cals)<br />1 min-DB Deadlift<br />1 min-Step Ups<br />1 min-Ski Erg(Cals)<br />1 min-Walking Lunges<br />REST 1 min<br /><br />ROMWOD-<br /><br />Lower body