10/31/16 Halloween!

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Monday 10/31

CHRISTMAS THROWDOWN AT RAMAPGE:
December 3rd we’re hosting a huge CrossFit competition and we need the members of Rampage to step up and help out with judging/set-up/scoring/cleaning/logistics, etc. If you’re available for a whole or half day (or even just a couple hours) please fill out this form to sign up. We greatly appreciate it. -Rampage Staff.

ATTN: NO 6PM CLASS TONIGHT ON ACCOUNT OF HALLOWEEN. 
Warm Up:

Jog 200m
Complete 2 rounds of:
10 Air Squats
8 Push ups
6 Lunges w/ Rotation
4 (2 hand) KB Squat Cleans (24/16kg)

Skill, Strength, or Mobility:

Backsquat: 3-3-2-2-1-1. Every 2 Minutes

WOD: (scroll down for 5:00 STRONG)

ATTN: NO 6PM CLASS TONIGHT ON ACCOUNT OF HALLOWEEN. 
*The below workout will be for 6am & 12pm only,.. 5:00 class is STRONG class.
Performance:
9 Squat Clean (185/125)
9 Push Jerk
6 Ring Muscle Up
6 Squat Clean
6 Push Jerk
4 Ring Muscle Up
3 Squat Clean
3 Push Jerk
2 Ring Muscle Up

Fitness:
9-6-3
Squat Clean (160/115)
Push Jerk (160/115)
Burpee C2B Pull Up

L2: Burpee Pull-up (140/100)
L3: 115/80
L4: 95/65

STRONG: (5:00PM)
Warm-up:
2x through
OH Plate Lunge x D
Plate reaching G2OH x 10
Plate Good Mornings x 10

Squat Press Outs
Squat Reach Backs
Pigeon Pose x 1:00 ea
Dynamic Grasshopper to Extension x 10ea
Up-down + Broad Jump + High Jump x Down
Inchworm x Back

Coach led Barbell drills

WORK:

A) Work to a 1rm clean

B) 4 x 2 @ 75-80%. Rest 2-3 minutes b/w sets.