Monkey Time
WOD 9 . 21 . 18 ” Monkey Time ” 20 min AMRAP 3 Ring muscle ups ( scale 6 ctb pull ups ) 9 HSPU 15 box jumps 24 / 20
WOD
Ante Up
WOD 9 . 20 . 18 “Ante Up” 2 Rounds 5 Bar Facing Burpees 5 snatches 95 / 65 Straight into 2 Rounds 6 Bar Facing Burpees 4 snatches 115 / 75 Straight into 2 Rounds 7 Bar Facing Burpees 3 snatches 135 / 85 Straight into 2 Rounds 8 Bar Facing Burpees 2 snatches
Wild n Out
WOD 9 . 19 . 18 This is a sister WOD to yesterday… Have Fun! ” Wild n out ” For time 1600m Run 150 Double unders 50 Deadlifts 185 / 125 15 Bar muscle ups
Wild thing
WOD 9 . 18 . 18 “Wild thing” For time 1000m Row 50 alternating pistols 40 Dumbbell push press 50 / 35 30 Hang power clean 185 / 125
7×3 front squat
Wod September 17, 2018 A. Front squat 7 sets of 3 reps. B. Cash out 12 min abs 3 rounds for quality not reps 1 min hollow rock 1 min sit-up 1 min plank hold 1 min rest
Angela 15
Happy Birthday Angela Eddy ! You have grown up so strong in the past year. Such a great role model to all kids that are intimidated by crossfit. Keep up the great work in and out of the gym! Here is a WOD dedicated to you on your day! ( her bday was 9 /
Gladiator school
Wod 9.13.18 a. Split jerk 5×3 b. “ Gladiator school “ 12 min amrap 12 push jerk 135 / 95 50 dubs if you finish 5 rounds , max ring muscle ups ( scale pull ups ) compare to 6/8/15
Tabata Time
A. Sled Push 4 sets of 100 ft 50 high and 50 low B. Tabata Time 20 seconds of work 10 seconds of rest for 8 rounds 1 minute of rest between movements. Toes to bar Row calories Box jumps 24 / 20 Burpees score total reps
343 tribute
Wod 9.11.18 17 years ago, our Nation underwent a tragic loss. 17 years ago, our Nation became stronger than it ever had before. “The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us
Dumbbell Delight
Wod 9.10.18 A. 5×3 overhead squats B. “ Dumbbell Delight “ 2 rounds 21 Db snatch 21 calorie row 2 rounds 15 Db ohs 15 calorie row 2 rounds 9 Db squat snatch 9 calorie row reccomended db weight 50/35
