2100 E Leclaire Rd #3 Eldridge, IA 52748

WOD

GEAR SHIFT

Aberrant CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

PERFORMANCE & FITNESS

8 ROUNDS :20 ON / :10 OFF

KB SWINGS (55/35)

CAL BIKE

SIT UPS

10M SPRINTS

Core

Metcon (No Measure)

3 ROUNDS NFT

15 BACK EXT

2 LENGHTS EACH ARM WAITER WALK

:30 PLANK HOLD

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SKY HOOK

Aberrant CrossFit – CrossFit

Weightlifting

Power Clean (3RM)

Metcon

Metcon (Time)

3 ROUNDS

20 HANG POWER CLEANS

20 FRONT SQUATS

20 PUSH PRESS

(95/65) (75/55)

Cash Out

Barbell Row (3X12)

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HALF & HALF

Aberrant CrossFit – CrossFit

Weightlifting

Sumo Deadlift (7-5-5-3-3)

Metcon

Metcon (Time)

PERFORMANCE & FITNESS

TEAMS OF 2

8 ROUNDS FOR TIME

400M ROW

30 DB BOX OVERS (24/20) (50/35)

Cash Out

TABATA Plank Holds (No Measure)

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4:30

Aberrant CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 MINS BIKE

2 MINS JUMP ROPE

2 ROUNDS

10 KB SWINGS

15 SIT UPS

5 TUCK JUMPS

Weightlifting

Muscle Snatch (WORK TO 1RM )

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

AMRAP 20

30 DB SNATCH (50/35)

30 BOX JUMPS (24/20)

18/15 CAL BIKE

30 TTB

FITNESS:

30 DB SNATCH (35/25)

30 BOX JUMPS (24/20)

18/15 CAL BIKE

20 WALL BALL SIT UPS (20/14)

Cash Out

Ring Rows (3X15)

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Cinder Block

Aberrant CrossFit – CrossFit

Metcon

Metcon (Time)

10 Strict Pull-ups, 15/12 Calorie Bike

10 Strict Pull-ups, 15/12 Calorie Bike

10 Strict Pull-ups, 15/12 Calorie Bike

20 Push-ups, 15/12 Calorie Bike

20 Push-ups, 15/12 Calorie Bike

20 Push-ups, 15/12 Calorie Bike

30 Air Squats, 15/12 Calorie Bike

30 Air Squats, 15/12 Calorie Bike

30 Air Squats, 15/12 Calorie Bike

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Light Switch

Aberrant CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

Complete With A Partner

AMRAP 6

Partner 1 = Max Cal Row

Partner 2 = Max Power Cleans

*Switch as needed

Rest 4 Mins

AMRAP 6

Partner 1 = Max Cal Row

Partner 2 = Max Power Snatch

* Switch as needed

Rest 4 Mins

AMRAP 6

Partner 1 = Max Cal Row

Partner 2 = Max Thrusters

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3 On 3

Aberrant CrossFit – CrossFit

Weightlifting

Bench Press (5-5-3-3-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

Performance & Fitness

Teams of 3

AMRAP 20

7 KB Swings (70/55)

10/7 Cal Bike

7 Burpees

*Teammates complete full rounds then switch

Cash Out

Metcon (Weight)

3 X Superset

Barbell Curl X 12

French Press X 12

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Round & Round

Aberrant CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Performance:

AMRAP 20

2 Bar Muscle Ups

4 Strict HSPU

8 DB Squat Cleans (50/35)

Fitness:

AMRAP 20

7 Pull Ups

7 DB Push Press (35/25)

7 DB Front Squats (35/25)

Cash Out

Metcon (No Measure)

TABATA Side Plank

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Plus One

Aberrant CrossFit – CrossFit

Metcon

Metcon (Time)

Performance & Fitness

Complete in Teams of 2

100 Walking Lunges (Buy In)

3 Rounds

18/15 Cal Row Each

80 Rower Hop Overs

40 Deadlifts (185/135)

100 Walking Lunge (Buy Out)

Core

Metcon (No Measure)

3 Rounds NFT

20 Landmine Bar Toss

15 GHD Sit-Ups

10 Strict K2E

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Power Play

Aberrant CrossFit – CrossFit

Weightlifting

Power Clean (5-5-3-3-1-1)

Metcon

Metcon (Time)

5 Rounds

10 Power Cleans

(135/95) (115/80)

10 Burpees

Cash Out

Metcon (Weight)

3×12 Single Arm DB Row

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