In a 10:00 WindowBuild to a 3RMBack SquatTHEN “Sucker Punch”21-18-15-12-9KB Swing 53/36Thruster 75/55 THEN Accessory Cash Out:200m Walking Lunges(3 Laps Inside)
SUPER SATURDAY OPEN TO THE PUBLIC WOD 0900. COME EXPERIENCE CrossFit FIRST HAND! FOR REPS: Intervals X 25:00 MIN :30 Work :30 Rest 1) Max Cal Row 2)Goblet Squats 53/35 3)10m shuttle sprints 4)Pull Ups or Ring Rows 5)Sit Ups
HERO WOD FRIDAY SINCE 2010! “Cameron“ For time:50 Walking lunge steps25 Chest to bar pull-ups50 Box jumps, 24 inch box25 Triple-unders50 Back extensions25 Ring dips50 Knees to elbows25 Wallball “2-fer-1s”, 20 pound ball50 Sit-ups15 foot Rope climb, 5 ascents Post time to comments. U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training
EVERY 1:30 X 4 MAX SET KIPPING PULL UPS RX + WEIGHTED/STRICT USING MED BALL 20/14 THEN 5 RDS FOR TIME OF: 200M RUN 15 SDLHP 10 PUSH PRESS 5 BAR FACING BURPEES @95/65 ACCESSORY CASH OUT 3 X MAX SET BENT OVER ROW 95/65
8:00 MIN AMRAP 2 HOLLOW ROCKS 2 PVC SIT UPS 2 RUSSIAN TWIST 45/25 ADD 2 REPS EVERY RD THEN WODAPALOOZA ONLINE CHALLENGE WOD 4 FOR TIME: 150 WALL BALL SHOTS 20/14 75 TOE TO BAR *PERFORM IN ANY ORDER UNTIL COMPLETION OF TOTAL WORK 20:00 MIN CAP THEN ACCESSORY CASH OUT 3 X 10
