Tuesday

COME JOIN US ON SATURDAY, OCTOBER 21ST - 9:30A
2 MILLION REPS FOR RESCUE

Imperial CrossFit will be participating in this nationwide WOD to help raise awareness of the 2,000,000 children victimized by human trafficking.

Participation is free but donations are welcome - anyone who donates $20+ will receive a 50% off discount for the event shirt. 100% of the donations will go directly to Operation Underground Railroad to #FIGHTFORTHEIRFREEDOM! You can donate via Venmo @CrossFit_OUR

The goal is to reach 2,000,000 reps - come help us reach the goal! For more information, please check out: http://www.crossfitour.com/2millionreps

A) Every 90 seconds for 15 minutes
Bench Press x3

B) 3 rounds
21 Thrusters (95/65)
5 Muscle Ups (Scaled = 10 Chest to Bar Pull Ups)

Saturday

A) Take 15-20 minutes to find 1RM
Front Squats

B) Teams Series Workout #5
AMRAP - 10 minutes / Teams of 2
3 Synchronized Bar-facing Burpee Box Jump Overs (24/20)
3 Synchronized Deadlifts (225/155)
6 Synchronized Bar-facing Burpee Box Jump Overs
6 Synchronized Deadlifts
9 Synchronized Bar-facing Burpee Box Jump Overs
9 Synchronized Deadlifts...

* Reps increase by 3 reps for each movement every round

Tuesday

A) 3 rounds
45 seconds on / 15 seconds off
Plank Hold
Left Plank Hold
Right Plank Hold

B) Team Series Workout #3
For time - teams of 2
50 Synchronized Wall Balls (20/14)
30 Cleans (135/95)
50 Synchronized Wall Balls
20 Cleans (185/135)
50 Synchronized Wall Balls
10 Cleans (225/155)

* Cleans can be power cleans or full cleans
* Scale weights accordingly for cleans but should increase each set

Saturday

A) E2MO2M - 6 minutes
Front Squats
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3+ reps @ 90%

B) Loredo
6 rounds
24 Air Squats
24 Push Ups
24 Walking Lunges
400m Run

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.