Monday, 9-3-18
Today’s hours are 8 and 9 am only.
3 RDs for max reps
1 min Max Burpee
1 min Max Wall Ball 20/14
1 min Max Jumping Squats
1 min Max Weighted Sit Up 25/15
1 min Max Hang PowerClean 115/85
1 min REST
Today’s hours are 8 and 9 am only.
3 RDs for max reps
1 min Max Burpee
1 min Max Wall Ball 20/14
1 min Max Jumping Squats
1 min Max Weighted Sit Up 25/15
1 min Max Hang PowerClean 115/85
1 min REST
Strength: Power Clean + 2 Hang Power Clean + 3 Front Squat build to heavy complex over 6 set 5×8 DB Bench Press 8 Min AMRAP 35 D/U 10 DB Power Cleans 45/30
WOD AND WINE FRIDAY NIGHT! 4 Rounds – AFAP! Run 400m / Rest 1:00 Run 200m / Rest 3:00 10×3 Deadlift 75-85% *Scale as needed*
This “343” Hero WOD was created and dedicated to the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City. We haven’t been able to determine the original source of the workout, but the oldest mention we’ve found is from the CrossFit forum in a 2011 post, where…
CROSSFIT GAMES ARE ON TONIGHT AT 9 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 9 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 9 PM ON ESPN 2!!! CROSSFIT GAMES ARE ON TONIGHT AT 9 PM ON ESPN 2!!! Watch the whole video before you start feeling bad!!!! Strength/Skill –…
Strength/Skill: 12 min EMOM 40 D/U 5 Front Squats 165/110 10 minute AMRAP Climbing ladder 3/3, 6/6, 9/9, 12/12 etc. Deadlift (185/125#) T2B rest 2 min Max Pull Ups in 5 min. Adv. 20 per min. Beg. 15 per min.
Strength/Skill – “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Each exercise must be completed before moving to the next. 30 MINUTE TIME CAP