Monday

BayState CrossFit - CrossFit

T.U.P. (Time)

15-12-9-6-3

Power Cleans, 135#

Pull-ups

Front Squats, 135#

Pull-ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
To learn more about T.U.P. click here

Sunday

BayState CrossFit - CrossFit

Met-Con Mania

Met-Con Mania

If you love boot-camp style workouts with lots of fun and variety, and less barbell, you will love Met-con Mania! Only $5 for Members and $10 for guests! 9am-10am a packed hour of metabolic conditioning!

Saturday

BayState CrossFit - CrossFit

Saturday October 7th CPR with Amanda Wentworth at BayState at 11:00am

Bute (Time)

Run 400m

40 One Arm Kettlebell Push Presses 1.5/1 (20 Each Side)

Run 400m

30 One Arm Kettlebell Push Presses 1.5/1 (15 Each Side)

Run 400m

20 One Arm Kettlebell Push Presses 1.5/1 (10 Each Side)

Run 400m

10 One Arm Kettlebell Push Presses 1.5/1 (5 Each Side)
Alternate arms on the Push Presses any way you want to, as long as you do equal work on both sides as indicated.

Scale as needed, only if we run out of kettlebells use dumbells.

Friday

BayState CrossFit - CrossFit

Saturday Kids Classes will start back up on October 14th at 9:30am

Hang Snatch (1-1-1-1-1)

Work your way to a 1 rep max for the day.

The goal here is squat, but go to the depth you can maintain position in an overhead Squat, or use a split Snatch.

Snakebite (Time)

Fitness/Competitor

21-15-9

Snatches 95/65

Chest To Bar Pull Ups

Fitness/Lifestyle

21-15-9

Snatches 40-50% of hang snatch

Pull Ups
Again the goal is Squats on all the snatches but apply what you did in the A. Part, here to the met-con. This is from the ground, but use the hang if you are new to snatching.

Thursday

BayState CrossFit - CrossFit

Bench Press (2-2-2-2-2)

2 Reps Across at 85%

Shaker (Time)

Competitor and Lifestyle

5 Rounds For Time

10 Push Ups

15 Kettlebell Swings 1.5/1

10 Push Ups

Run 200m

Wednesday

BayState CrossFit - CrossFit

We are 1 week into the nutrition challenge!

Frank The Tank (3 Rounds for reps)

Fitness Competitor

AMRAP 5:

50 Wall Ball Buy-In

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

35 Wall Ball Buy-In

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

Fitness/Lifestyle

AMRAP 5:

50 Wall Ball Buy-In

12 Deadlifts (135/95)

12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

35 Wall Ball Buy-In

9 Deadlifts (155/105)

9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:

20 Wall Ball Buy-In

6 Deadlifts (185/135)

6 Lateral Barbell Burpees