Hero WOD Monday
Hero WOD Monday Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 Burpees In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
Hero WOD Monday Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 Burpees In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
Saturday Community Wod Metcon (Time) For Time: 800M Run Buy in: 7 Rds of: 12 Dumbbell Thrusters @35/25 10 Burpee Box Jump Overs@24/20 8 Pull- ups 6 Toes 2 Bar Rest 1:00 After Each Rd RX+ 50/35 Chest 2 Bar GHD
22.2 is… CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb Barbell
Strength + Metcon
Washboard Wednesday Metcon (Time) Core WOD Core: 2 Rounds 30 Second Chin Over Bar Hold (accumulated) 30 Second Plank Saws 20 Alternating V-Up 1 Minute Superman Hold Metcon (Weight) Gwen: 15-12-9 Reps for Load Clean-and-Jerks (unbroken) Rest as needed between sets Each set must be UNBROKEN (i.e., do all 15 without dropping the barbell), but
