WOD

CrossFit – Fri, Sep 15 Tillman (Time) 7 Rounds of: 7 Dead Lifts 315/205 200 Meter Sprint 15 Pullups 45 Seconds Rest L1: Jumping Pull-upsL2: Barbell Pull-upsL3: Barbell Bent-Over-Row

CrossFit – Thu, Sep 14 Metcon (Weight) Box Squat (to or just below parallel)6×4 @ 80-85% of 1 RM, rest 60 secs Metcon (Time) For Time: 12/9 Ring Mucle-Ups15 Back Squats 185/1359/6 Ring Muscle-ups12 Front Squats6/3 Ring Muscle-ups9 OHS Timecap: 9:00 Rx+: 235/165 L1: Burpee Ring Pull-upsL2: Burpee Jumping Pull-upsL3: Burpee Ring Rows Scale the

CrossFit – Wed, Sep 13 Metcon (AMRAP – Rounds and Reps) 25:00 AMRAP 200m Run6 Bench Press 185/1359 Strict Pull-ups12 Toes to Bar Use a band to scale the strict pull-ups. L1: Kip Swing to L-SitL2: Kip Swing to K2ChestL3: V-Ups or GHD Sit-ups

CrossFit – Tue, Sep 12 Metcon (Weight) Front Squat Wave2-6-2-6-2RPE 10-8-10-8-10 Athletes will warm-up to a challenging, maximal set of “2” to complete the first set. Drop the weight to a HEAVY, submaximal load for the next set of “6.” For the third set, increase the load again, etc. Rest 60 but no more than

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