Join us between 5pm and 7pm to make up a workout you missed this week!
- “Grace” – 30 clean & jerks for time (135/95#)
- Deadlift 1-10-1-20-1-30-1. Assistance: KB snatch 20L/20R
- 3 rounds for time: 5 2-fer muscle ups, 10 2-fer snatch (95/65#), 15 2-fer wall balls (20/14#)
- Buy-in: 5×3 banded bench press @ 40% 1RM. WOD: Bench Press 3-3-3-3-3. Cash out: 5 rounds of 10 push-ups and 20 double unders
- AMRAP in 15 minutes: 2 wall climbs, 8 toes to bar, 10 box jumps (30/24″)
Community Notes: To celebrate Halloween, this Saturday will be a special Costume WOD! That’s right, you have a few days to plan out a great costume, then show up in style to the 9:00am class. We’ll be doing a CrossFit benchmark WOD, and we’ll have a prize for the best costume. As an added incentive, we’ll make this a FREE class for anyone who shows up in costume!
Also, remember to join us for a free 5k run on Sunday at Valley Forge park. Guests are welcome!
This Post Has 5 Comments
I think I’m hitting wod 5 tonight at around 5 if anyone is interested.
I’m hoping to do that as well, John.
Results from today
WOD 5:
John 9 + 2 Rx+ (32″ box)
Kevin 9 + 1 Rx+ (32″ box)
Lindsey 8 (wall scale, toe raises, 16″)
Emily 10 (wall scale, toe raises, 12″)
6pm results
Chris C – 5:27 “Grace” (95#)
Killa – 12:20 for 50-40-30-20-10 DU, Situps, squats
OG…
WOD 5:
Brian 7 + 15 Rx
Chuck 5 + 17 Rx