Complete all for time:
16 Calorie Row
8 Calorie Row
Complete all for time:
CARDIO SUNDAY
EMOM for 40 Minutes:
Min 1: 10/12 Calorie Air Bike
Min 2: 12 DB Box Step Ups (2x35/50 to 20/24")
Min 3: 4 Wall Walks
Min 4:. 15 Burpees
Min 5: Rest
Quote:
"The three-pound organ in your skull - with its pink consistency of Jell-o - is an alien kind of computational material. It is composed of miniaturized, self-configuring parts, and it vastly outstrips anything we've dreamt of building."
-David Eagleman
WOLVERINE
(the CrossFit KOP House workout!)
6 Rounds for time of:
10 Clean and Jerks 135#/95#
20 Pull-ups
100 Sit-ups
1 Lyons Loop Run (approx 600M)
or the...
THE WOLVERINE CUB:
4 Rounds for time of:
10 Clean and Jerks 95#/65#
20 Pull-ups
50 Sit-ups
400M Run
Community Notes:
Join us TODAY for our Annual Halloween house workout, the WOLVERINE at 9 AM!
Take on our "House WOD" Wolverine, Partner Wolverine or the Wolverine Club.
Wear your costume to the WOD!
Quote:
"I pray to be like the ocean, with soft currents, maybe waves at times. More and more, I want the consistency rather than the highs and the lows."
-Drew Barrymore
3 Rounds
500 Meter Row
Rest :60
400 Meter Row
Rest: 45
300 Meter Row
Rest :30
200 Meter Row
Rest :15
100 Meter Row
Rest 2:00
(record slowest set)
Cash Out:
In as few sets as possible, complete:
200 Double Unders
Quote:
"But change must always be balanced with some degree of consistency."
- Ron D. Burton
TEST DAY - RECORD RESULTS
"Karen"
150 Wall Balls for time
(14/20# to 9/10')
Cash Out:
Max Distance HSW
or
HSW Skill Practice
Quote:
"Like anything worth doing in life, happiness takes time and patience and consistency."
-Mark Manson
5 Round for time of:
4 Ring Muscle Ups
6 Sandbag Cleans (Ground to over the Shoulder) (100/150#)
12 Burpees Over Sandbag
Quote:
"With consistency and reps and routine you're going to achieve your goals and get where you want to be."
- Mandy Rose
All for time:
Buy In: 800 Meter Run
Directly into:
3 Rounds of:
16 Hang Power Snatches (65/95#)
20 Calorie Ski
24 Alternating Back Rack Lunges (65/95#)
Quote:
"It's not all about talent. It's about dependability, consistency, and being able to improve. If you work hard and you're coachable, and you understand what you need to do, you can improve."
-Bill Belichick
CARDIO SUNDAY
EMOM FOR 15 MINUTES:
Minute 1:15 Calorie Air Bike + 1 Burpee
Minute 2: 14 Calorie Air Bike + 2 Burpees
Minute 3: 13 Calorie Air Bike + 3 Burpees
................. etc..................
Minute 15: 1 Calorie Air Bike + 15 Burpees
*If you fail on the minute, continue completing the workout for time*
PARTNER SATURDAY
MEMBERS CAN BRING A FRIEND OF FAMILY MEMBER FOR FREE
With a Partner, 1 Partner Working at a Time:
For Time, Partitioned Anyway:
250 Calorie Machine
100 Bench Press (95/135#)
Every 2:00 Stop and Complete 12 Synchro Ab-Mat Sit Ups
TEST DAY - RECORD RESULTS
For Load:
1 Squat Clean + 1 Front Squat + 1 Jerk
Cash out:
AMRAP in 12 Minutes:
For Time with a Partner 'You go, I go movement rotations'
15 GHD Sit-ups
15 Push Jerks (75/115#)
TEST DAY- RECORD RESULTS
Headed into the last day of competition at the 2024 Adaptive CrossFit Games Lauren is holding steady in the 2nd spot!
Photos by Jeff Paul Jr.
Partner Saturday FREE FRIENDS AND FAMILY!
With a Partner, 1 Partner working at a Time, split the work as needed:
3 Rounds for Time:
25' Handstand Walk
25 Pullups
25' Handstand Walk
25 Pushups
25' Handstand Walk
25 Sit Ups
25' Handstand Walk
25 Air Squats
Quote:
"Hard work compounds like interest, and the earlier you do it, the more time you have for the benefits to pay off."
-Sam Altman
Work to a Heavy Complex in 5 Working Sets:
1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk
Cash Out:
For Time:
Annoying Annie
100-80-60-40-20
Double Unders
25-20-15-10-5
Toes to Bar
Cash Out:
Every 2:00 for 5 Sets
20/25 Cal Ski
Quote: