CrossFit – Wed, Oct 4


CrossFit – Wed, Oct 4


Please join us in celebrating Disability Awareness Month! For the month of October we will be doing one WOD a week that will allow us to see and do things from a different perspective. Thank you to Coach Jay for all of his hard work putting these workouts together. I hope we can all challenge ourselves and also have some fun with these!

CrossFit 45 North – CrossFit

week6: DxKB Linear Progession #1 (Weight)

10 minute alternating EMOTM

Odd Minute: 1x Complex

Even Minute: Rest

*If you complete your complex early, rest remainder of that minute.

*If you fail to complete your complex in two subsequent rounds, lower your weight by 1 bell size.

Linear Progression #1 complex:




See the comment section each week for rep scheme.

This is a 9 week progression.

Score is weight of KB ‘s you choose.
Rep scheme; 2,10,8

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP partner WOD:

Both people; 30 DU’s

Then; Synchro Complex;

5 KBS (55/35)

5 Goblet Squats

5/arm KB Push Press
At home work is the same, perform solo.