October 2018

Wod 10.18.18 “Hot mail” 10 rounds 100m run 3 power cleans 185/125 6 hspu

WOD 10 . 17 . 18 A. Sled Push 4 sets 50′ high down and 50′ low back B. ” cyclone ” AMRAP 15 30 Double unders 15 KBS 70 / 53 10 Push Press  115 / 75 1 Legless Rope climb  

WOD 10 . 16 . 18 Snatch Party 4 snatches x 4 min emom 3 snatches x 4 min emom 2 snatches x 4 min emom 1 snatch x 4 min emom 1 min rest between emoms add weight every new emom B. Cash out :  Relay race 100m x 3 250m x 2 400m

WOD 10 . 15 . 18 A. 7 x 2 back squat on the 2:30 B. “Sting Ray ” 3 Rounds 500m Row 25 Situps 10 Burpee DB step overs  

WOD 10 . 12 . 18 ” Fire Pit ” 30 Calorie Row 25 Toes to bar 15 burpees 30 Deadlifts 225 / 155 15 burpees 25 Toes to bar 30 Calorie Row

WOD 10 . 11 . 18 “Crusade” 6 Rounds 3 Man Makers 9 HSPU 12 Box Jumps 24 / 20    

WOD 10 . 10 . 18 “The Samurai Sword ” Do the following complex EMOM for 20 min. Pick a heavy load and stick to it. 1 Power Clean 1 Squat Clean 1 Front Squat 2 Push Jerks

October . 9 . 18 Fall Fitness Challenge starts today. $100 gets you in the challenge, and most of that covers your 2 Dunks. 1 dunk tomorrow, and the final dunk to see your results in December. We will also do a baseline workout tomorrow and then retest it in December. If you decide to

WOD 10 . 8 . 18 “Pull Over” AMRAP 5 9 OHS 95 / 65 9 chest to bar pull ups Rest 3 minutes AMRAP 5 6 OHS 115 / 75 6 chest to bar pull ups rest 3 minutes AMRAP 5 3 OHS 135 / 85 3 Chest to bar pull ups

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia