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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

WOD 8 . 29 . 19 A. Split jerk from rack 7 – 6 – 5 – 4 – 3 – 2 -1 reps on the 2 minute , building over each set B. 10 x 100m sprints on the minute

WOD 8 . 28 . 19 AMRAP 20 Row 20 calories 15 hang power clean 95/ 65 10 strict HSPU

WOD Aug 27 2019 A. 3 sets of 8 steps Overhead walking lunge B. 3 sets of 8 steps front rack lunge C. Tabata 8 rounds of 20 sec work and 10 sec rest Assault bike toes to bar box jump

WOD 8 . 26 . 19 AMRAP 14 Run 250m 5 deadlifts 185 / 125 1 rope climb run 250m 10 deadlifts 185 / 125 2 rope climbs run 250m 185 / 125 15 deadlifts 3 rope climbs 185 / 125 run 250m 20 deadlifts 185 / 125 4 rope climbs Keep the pattern of