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9 . 12 . 19 6 sets building for technique Hang power snatch + Overhead squat + Hang squat snatch ” texas hold em “ 3 – 6 – 9 – 12 – 15 hang power snatch 75 / 55 overhead squat 75 / 55 bar facing burpees

9 . 11 . 19 Buy In : Run 2001m relay style in 250m increments ( 4 x 250m each ) Rotate 9 rope climbs share 111 push ups rotate 9 rope climbs share 111 air squats rotate 9 rope climbs share 111 push ups partner carry 50m each. scale with bear crawl 100m each

WOD 9 . 10 . 19 7 x 3 deadlift On the three minute execute 3 deadlifts building over 7 sets Cash out : 400m farmer carry 250m front rack carry 100m overhead carry Use 2 x 53 / 35 KBS

9 . 9 . 19 AMRAP 15 6 thrusters 135 / 95 9 toes to bar 12 box jumps 24 / 20

WOD 9 . 6 . 19 For time 3 – 6 – 9 – 12 – 15 front Squat 155 / 115 ring dips

WOD 9 . 5 . 19 20 min EMOM ODD : Row 15 calories Even : 3 heavy power snatches

9 . 4 . 19 WOD Heidi’s birthday was labor day , second of September, but we love giving our members a challenge – if they ask for it. Go for broke on this one and run like the wind. You are such a joy in our 830 class. Have fun on this one and

7 – 6- 5 – 4 – 3 – 2- 1 building on the 3 minute B . Cash out 8 Rounds ( stability practice ) 20 second ring hold ( top position ) scale with stationary station rest 20 seconds 20 second hand stand hold on the wall , scale with feet on box

WOD 9 . 2 . 19 “Jenkins” This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015. Lt Jenkins, who was

WOD 8 . 30 . 19 For time 3 – 6 – 9 – 12 – 15 Thruster 95 / 65 Chest to bar pull ups Burpees to target 20 min CAP