CrossFit – Mon, Sep 11 Metcon (Time) “9/11 Tribute Memorial WOD” For Time: 2001m Run11 Box Jumps 30/24″11 Thrusters 125/8511 C2B Pull-ups11 Power Cleans 175/11511 HSPU11 KBS 70/5311 T2B11 Deadlifts 175/11511 Push Jerks 125/852001m Row
CrossFit – Sat, Sep 9 Lucky #7 (Time) 7 RDS for time: 7 Pull ups 7 Deadlifts@95/65 7 Hang Power Cleans 7 Bar Facing Burpees RX+ 115/85, C2B Pull-ups
CrossFit – Fri, Sep 8 Zeus (Time) 3 Rounds For Time: 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (bodyweight) In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC,
CrossFit – Thu, Sep 7 Metcon (Weight) Box Squat (to or just below parallel)12×2 @ 75-80% of 1 RM *rest 60 secs b/t sets Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb 1 MU=1 PU+1 Dip Combo L1: Jumping Muscle-upL2: Ring MU Transitions+DipL3: Pull-up+Dip Combo *If your goal is to get a
CrossFit – Wed, Sep 6 Metcon (Weight) EMOM for 10:00: Odd: Deadlift + Power Clean + Hang Clean + JerkEven: 10 Burpee Box Jumps Record heaviest load. Metcon (AMRAP – Rounds and Reps) 12 AMRAP:2 OH Lunges 115/752 GHD SU4 OH Lunges 115/754 GHD SU… *Add 2 reps to each movement every round. L1: GHD
