8am Endurance-Parnters
Run 1 mile together then
Bike 200 Cals
Row 200 cals

9am Mobility

10am Partner Chipper
For Time
200 Cals on the Assault Bike
175 burpees
150 power snatches 95/65
125 rower cals
100 Slam balls over the shoulder as heavy as possible
75 GHDs or sit ups
50 Pistols or 100 air squats
25 Pull ups

6th Session of Squat and Milk **** Park in front if there space today PLEASE.
5 Minute bike warm up
30 Airsquats
Grab a barbell.
2 sets of 10 empty bar back squats
2 or 3 more sets of of 5-10 building to your 20 rep number
Go for your 20 reps
You have 14 minutes to finish

After you finish go for a 400m run.. slow.
Then another 400.. every 10 seconds add a short sprint. Want to get ready for sprints. dont want to pull a hammy.

Wod- PRACTICE ONE OF THESE BEFORE YOU GO>>>>> DO NOT FALL. CONTROL YOURSELF

Wod is all strength today
6th session of squats and milk and running tomorrow.
Warm up
5 Minute bike-
Then we will spend the next 30 minutes reviewing the movements AND building up to your working weight for the wod.
-There will be a a lot  of bars out
SOME CLASSES MAY HAVE TO RUN TWO HEATS OR PARTNER UP
This is all weightlifting. you will fatigue quickly and slow down a lot.
If you are using about the same weight for deadlifts as someone else it will be ok to share a bar.

Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.

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Post rounds completed to comments.

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.

He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.

Related:
• CrossFit WOD 180424 Tips With Pat Sherwood
• The Back Squat
• The Shoulder Press
• The Deadlift

Scaling
For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.

Intermediate Option
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use body weight for the squats and deadlifts and 1/2 body weight for the presses.

Beginner Option
Complete as many reps as possible in 15 minutes of:
1 squat, 1 push-up, 1 deadlift
2 squats, 2 push-ups, 2 deadlifts
3 squats, 3 push-ups, 3 deadlifts
Etc.

Use ½ body weight for the deadlifts.

Happy Halloween! Morning classes will be run normally…. Generally there is nobody at that night classes on Halloween so it will be open gym from 4 to 7, you are more than welcome to do the wod. At 7 will be a long cardio fit class wod. THere is no mobility class tomorrow.

Warm up-
3 Rounds
Bike 10 calories
25 OHS with a pvc
24 Pass throughs
Grab a bar
0-2 Minutes 10 Power Position Snatch Grip High Pulls
2-4 Minutes 10 Power Position Power Snatches
4-6 Minutes 8 Hang Position Power Snatches
6-8 minutes 8 Overhead squats
8-10 Minutes 6 From the shin full or power snatch… TRY TO SQUAT

20 Minutes to build to one rep max snatch

Complete as many rounds as possible in 10 minutes of: This was an Age Group Qualifier in last years open but it was only 5 minutes. we are doing 10 minutes. Pick a weight you can go extremely fast with
9 handstand push-ups
6 burpees
3 snatches

Men: 165 lb.
Women: 115 lb.

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Post rounds completed to comments.

Related:
• CrossFit WOD 180422 Tips With Pat Sherwood
• The Kipping Handstand Push-Up

Scaling
This AMRAP is short and fast. Reduce reps and modify the handstand push-ups so you need little to no rest during each set. For this workout, it’s better to pick an option that is too easy, allowing you to keep moving and get many rounds, than to pick an option that slows you down and pins you on one movement.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
12 push ups or 12 dumbbell presses
6 burpees
3 snatches

Pick a snatch weight that you can do 3 fast singles or 3 fast touch and go.