Siteplicity – Page 186 – CrossFit Eclipse

THURSDAY

October 11, 2017SiteplicityWOD0

*NUTRITION CHALLENGE HAS STARTED! EAT UP (Properly) “Knotted Up” AMRAP 15: 200 Meter Run 2 Rope Climbs *BRING HIGH SOCKS OR KNEE SLEEVES TO PREVENT ROPE BURN **USE TODAY FOR GOOD ROPE CLIMB PRACTICE

*NUTRITION CHALLENGE HAS STARTED! EAT UP (Properly) “Freedom Sauce” AMRAP 3 21 Overhead Squats (95/65) 21 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP 3 18 Overhead Squats (115/80) 18 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP 3 15 Overhead Squats (135/95) 15 Burpee Over the Erg Max Calorie...

TUESDAY

October 9, 2017SiteplicityWOD0

** NEW CROSSFIT BEGINNERS COURSE STARTS TODAY *NUTRITION CHALLENGE HAS STARTED! EAT UP (Properly) Deadlift Build to Heavy Set of 5 followed by… “Flat Tire” Teams of 3: On the Minute x 12 (4 Rounds) 10 Deadlifts (225/155) 20 AbMat Sit-Ups Max Calorie Bike

MONDAY

October 8, 2017SiteplicityWOD0

** NEW CROSSFIT BEGINNERS COURSE STARTS TODAY *NUTRITION CHALLENGE HAS STARTED! EAT UP (Properly) “Fight Gone Bad” 3 Rounds of 1:00 at Each Station: Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest

SUNDAY

October 7, 2017SiteplicityWOD0

**CROSSFIT BEGINNERS COURSE STARTS MONDAY OCT. 9TH *NUTRITION CHALLENGE HAS STARTED! EAT UP (Properly) OPEN GYM 1PM-2PM Romanian Deadlift: 4 sets of 8 “Midline Madness” 4 Giant Sets, not for time: 15 Abmat Sit-Ups 20 Hip Extensions 25 Flutter Kicks 30 Banded Good Mornings

SATURDAY

October 6, 2017SiteplicityWOD0

**CROSSFIT BEGINNERS COURSE STARTS MONDAY OCT. 9TH *NUTRITION CHALLENGE HAS STARTED! EAT UP (Properly) **BRING A FRIEND WEEK ENDS TODAY!!** “Warpath” 800 Meter Run 6 Rounds “The Chief” 400 Meter Run 4 Rounds “The Chief” 200 Meter Run 2 Rounds “The Chief” Barbell: (135/95) “The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

FRIDAY

October 5, 2017SiteplicityWOD0

**CROSSFIT BEGINNERS COURSE STARTS MONDAY OCT. 9TH *NUTRITION CHALLENGE HAS STARTED! EAT UP (Properly) BRING A FRIEND WEEK UNTIL OCT. 7TH “Friend Zone” Teams of 2 AMRAP 20: 10/8 Calorie Bike 12/9 Calorie Row 9 Pull-ups *Partners complete full rounds before switching

THURSDAY

October 4, 2017SiteplicityWOD0

**CROSSFIT BEGINNERS COURSE STARTS MONDAY OCT. 9TH *NUTRITION CHALLENGE HAS STARTED! EAT UP (Properly) BRING A FRIEND WEEK UNTIL OCT. 7TH Back Squat: 3 Sets of 5 followed by… “Turn and Burn” For Time: 30 Thrusters (65/45) 400 Meter Run 30 Thrusters (65/45)

WEDNESDAY

October 3, 2017SiteplicityWOD0

NUTRITION CHALLENGE HAS STARTED! EAT UP (Properly) BRING A FRIEND WEEK UNTIL OCT. 7TH DUMBBELL WORKSHOP STRENGTH Then… “Dumb Down” AMRAP 15: 15 Toes to Bar 12 Dumbbell Reverse Lunges (50/35) 9 Dumbbell Clean and Jerks (50/35)

TUESDAY

October 2, 2017SiteplicityWOD0

NUTRITION CHALLENGE HAS STARTED! EAT UP (Properly) BRING A FRIEND WEEK UNTIL OCT. 7TH “Handbag” 80/60 Calorie Bike 100 Double Unders 800 Meter Wreckbag Run (50/35) 100 Double Unders 80/60 Calorie Bike + AB WORK!

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