CrossFit Workouts – Week of October 2nd, 2023

“Nasty Girls”
3 Rounds for Time (RFT)
50 Air Squats
7 Ring Muscle Ups
10 Hang Power Cleans (135/95)

Strength – E2MOM x 5 Rounds
5 Back Squats


“On October 3rd, he asked me what day it was”
E5MOM x 4 Rounds
20/16 Calorie Assault Bike
20/16 Calorie Row

“On Wednesdays, we wear pink”
For Time
50 Toes to Bar
40 Burpees to 6″ Target
30 Strict Handstand Pushups
20 Box Jumps (30/24)
10 Rope Climbs (or 30 Strict Pullups)

“That’s why her hair is so big. It’s full of secrets”
For Time
200m Run
10 Squat Snatches (95/65)
300m Run
6 Squat Snatches (135/95)
400m Run
2 Squat Snatches (155/105)
-3min rest-
2 Squat Snatches (155/105)
400m Run
6 Squat Snatches (135/95)
300m Run
10 Squat Snatches (95/65)
200m Run

“Regina George and Gretchen Weiners”
Teams of 2 – E6MOM x 4 Rounds
75 Double Unders (Each / At Same Time)
Partner 1: 10 DB Box Step Overs on 24/20 Box (50s/35s)
Partner 2: 15 GHD Sit ups OR 15 Stick Sit Ups

*Both partners working on their respective movement at the same time. Once both complete it, then both do the opposite movement and record the round finish time

Saturday – Partner WoD
“Finding the Light”
Teams of 2 – 3 Rounds for Time (RFT)
40 DB Thrusters (50s/35s)
40 Double Unders
40 Burpee Box Step Ups (24/20)
40 Pullups

*One partner works at a time sharing the work evenly. The “working” partner has their eyes shut and the “resting” partner has their eyes open and works as a guide to help their partner

We are holding this workout in honor of Blindness Awareness Month. “Finding the Light” is a workout created by Kym Dekeyrel, 2021 CrossFit Games Champion in the Women’s Vision Division. The workout is meant to be completed with your eyes closed to give you an idea of what it’s like to workout without vision.

The hope is that this workout will help spread awareness for blinding diseases and those affected. Kym wants to encourage others to know that blindness does not define them and that they can do much more than they think possible.

If you would like to donate towards this amazing cause, please head HERE.

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