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WOD 10 . 10 . 19 3 rounds Row 500m Run 500m 50 Dubs

WOD 10 . 9 . 19 10 Rounds every 3 minutes 10 calorie bike 10 toes to bar 10 push press 115 / 75

WOD 10 . 8 . 19 A. 5 sets Practice Handstand walks 20 sec. 20 second rest practice l sit 20 seconds rest 20 seconds B. Hearts on Fire AMRAP 13 40 calorie row 30 HSPU 30 deadlifts 185 / 125

WOD 10 . 7 . 19 CROSSFIT OPEN starts this week. one WOD a week for 5 weeks. Have fun , work hard. ask the coaches if you have any questions. Bride of Chucky AMRAP 18 3 squat cleans 155 / 105 6 ctb pull ups 9 push ups

10 . 4 . 19 EMOM 20 Min 1 : bike 10 calories Min 2 : 10 shoulder to overhead 135 / 95 Min 3 : 10 Pull ups Min 4 : 30 double unders

10 . 3 . 19 Find a 1 RM hang snatch ( 12 minutes ) B. AMRAP 9 Row 12 calories 9 snatches 95 / 65

WOD 10 . 2 . 19 400m Run 21 Deadlifts 225 / 155 21 burpee box jump overs 24 / 20 400m run 15 deadlifts 15 bbjo 400m run 9 deadlifts 9 bbjo 400m run 3 deadlift 3 bbjo

10 . 1 . 19 Back squats on the 3 minute 4 sets of 10 building to a heavy 10 set. B. Cash out 10 min AMRAP 100m run 2 , 4 , 6 , 8 , 10 , etc HSPU

WOD 9 . 30 . 19 5 Rounds 3 min AMRAP 3 Power clean 185 / 125 6 push ups 9 air squats Rest 1 min Between rounds score total reps each round

WOD 9 . 27 . 19 EMOM 21 Minute 1 : Row 15 cals Minute 2 : 10 thrusters 115 / 75 Minute 3 : 5 Bar muscle ups Scale bar muscle ups with jumping bar muscle ups or banded.