Come in between 4:30 and 7:00 for open gym. You can work on anything you’d like, including a workout from the last week:
- Front Squats 3×8 (70%) then row 750m for time.
- AMRAP in 15 minutes of: 3 hang power cleans (185/125#), 10 toes to bar, 20 wallballs (20/14# to 10/9′)
- Complete 10 rounds for time of: 3 power snatches (135/95#), 7 burpee box jumps (24/20″)
- Complete 2 rounds for time of: 150 double unders, 50 thrusters (45/35#), 25 pull ups
- Deadlift 4×8 (70%) then complete NFT 50 banded good mornings, 50 evil wheels
- Complete 4 rounds of 1 minute at each station of: box jumps, DB snatches (50/35#), wallballs (20/14# to 10/9′), shuttle runs
Community Notes: Happy Birthday to Curtis and Tom S!
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CrossFit Endurance WOD:
With a partner complete:
– Row 5k
– Run 5k
Two people work at a time until one of the movements is completed. Then work one at a time until the remaining station is done. For the purposes of this WOD, 13x 400m will add up to the 5k.
Results:
Chris M and Sam – 29:04
Emma and Jen C. – 35:05
Faith and Missy – 30:00
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.
“JT”
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
did JT last week in open gym. trcieps were blown up.
Happy Birthday Curtis and Tom
Thanks. No burpees for me today. Whew!