Join us between 5pm and 7pm to make up a workout you missed this week!
- “Fight Gone Strongman” – 1 minute at each station for 3 total rounds: Rope climb, weighted step up (45/25# sandbag to 24/20″ box), tire flip, pistols, keg to shoulder (135/75#)
- “CrossFit Total” – 3 attemps to find your 1RM back squat, shoulder press, and deadlift
- 5k run. Seriously.
- “John’s Revenge” – Run 200m, 3 thrusters (135/95#), run 200m, 6 thrusters, run 200m, 9 thrusters, run 200m, 12 thrusters, run 200m, 15 thrusters
- Power Snatch 1-1-1-1-1. Snatch Balance 1-1-1-1-1.
- 20 skin-the-cats, then “Flight Simulator” 5-10-15-20-25-30-35-40-45-50 & back down of UNBROKEN double unders
This Post Has 6 Comments
It was called “John’s Revenge”?! That’s appropriate.
Thrusters at 5….who’s with me…..I need my own revenge.
Joe I’m in! And yes I named it after John bc I beat him 3 times in 1 week then he crushed this!
Joe, I may be in with you on that one. I really don’t want to do this one, but thrusters are my kryptonite.
My only advice for that wod, don’t put the bar down.
Results – All for the Run/Thruster WOD
Gunter 14:38 (75#)
Mark 11:05 (95#)
Joe 12:01 (105#)
Dan 14:30 (95#)
Nikki 14:16 Rx
Karen D 15:44 (45# and 400m runs)