(931) 644-8890 lorencrowder15@gmail.com

Wednesday

Announcements

Saturday, October 23rd @6:00PM will be our 7th annual Wod-O-Ween! Dressed up or not we want you and your family there!

🔶Costume Contest 6:00PM
🔶Small Workout 6:10PM
🔶Potluck 6:30PM

CrossFit Overton – CrossFit

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Metcon (Weight)

Part 1

6x 4 High Box Jumps

(Get a solid warm up then 6 working sets)

Part 2

14 min Alternating EMOM

A: 6 DeadLifts (315/225)(225/155)

B: 30sec Box Step-Ups (add weight or hold a med ball at the chest to scale up)

Part 3

3 Rounds

4/4 Cossack Squats

12 Reverse hypers

Rest 60sec between rds

Tuesday

Announcements

Saturday, October 23rd @6:00PM will be our 7th annual Wod-O-Ween! Dressed up or not we want you and your family there!

🔶Costume Contest 6:00PM
🔶Small Workout 6:10PM
🔶Potluck 6:30PM

CrossFit Overton – CrossFit

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Metcon (Time)

Part 1

20-15-10-5

HSPU’s Rx+ Strict

80-60-40-20

Calorie BikeErg or Assault Bike

Part 2

3 ROUNDS

12 Rear Delt Raises

20 Banded Tricep Ext.

REST 30sec between rds

Part 3

3 ROUNDS

10 DB Fly’s

10 DB Pull-Over’s

Monday

Announcements

Saturday, October 23rd @6:00PM will be our 7th annual Wod-O-Ween! Dressed up or not we want you and your family there!

🔶Costume Contest 6:00PM
🔶Small Workout 6:10PM
🔶Potluck 6:30PM

CrossFit Overton – CrossFit

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Metcon (Time)

Part 1

1RM Any Clean

Part 2

5 Rounds

8 DB Hang Squat Cleans( 50/35#)(35/20)

12 Burpees

200m Medball Run (20/14)

REST 30sec between rds

Part 3

2 Rounds

15 Back Extensions

2min Reverse Tabata Hollow Rock

[TABATA: 10sec Work ↔️ 20sec Rest]

Friday

CrossFit Overton – CrossFit

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Metcon (Time)

Part 1

Front Squats

(Sub for OHS if preference)

10 Reps @30%

10 Reps @40%

8 Reps @50%

6 Reps @60%

3-4 Reps @70-75%

Part 2

5 Rounds

8 Sandbag Cleans (150/100)(100/60)

12 Toe 2 Bar

200M run (add 100M each round)

Part 3

3x 15 Reverse Hypers

(Focus on the stretch and decompression)

Thursday

CrossFit Overton – CrossFit

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Metcon (Time)

Part 1

2 Partners

P1: Row 3000m/2400M

P2: BikeErg 6000m/4800M

*Switch Machines however until Row is at 3000m & bikeErg is at 6000M

Part 2

ARM ASSAULT

Part I

3 Rounds

A. 12 x BB supinate curls

B. 12 x BB Pronate tricep extension

Rest- 1min between rds

Part II

3 Rounds

A. 12 x DB Hammer curls

B. 12 x JM Press

Rest- 1min between rds