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
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,
