9:29

 

Strength

Clean Pulls

WOD
10 min AMRAP
8 pistols
16 hand-release push ups
24 DU

9:27

 

Strength

Front Squats

WOD

4 Rounds:
10 push jerk
10 pull ups
10 snatch
10 box jumps

The gym is closed today due to our Autumn Assault competition. Come in and check out the action!

9:25

 

Strength

OHS

WOD

for time
3 rounds
1 snatch complex
30 DU
then
3 rounds
1 rope climb
30 DU

*snatch complex: 1 hang power snatch, 1 hang squat snatch, 1 full power snatch, 1 full squat snatch, 1 OHS. No dropping the bar*

 

Strength

Deadlift

WOD

For time
17 Power snatch
17 Ring dips
17 Back extension
17 Lunges
17 HSPU

9:23

 

Strength

Bulgarian Split Squats

WOD

“Jackie”

1000m Row

50 Thrusters

30 Pull Ups

9:22:14

 

Strength

Split Jerk

WOD

4rds for time

12 Ring Push Ups

8 Power Cleans

400m run

9:20

Just a heads up, we will be closed this Saturday due to our Autumn Assault Competition.  Come by and check out the action!

Strength

Front Squat

WOD

8 minute AMRAP
20 ab mats
15 kettle bell swings
10 box jumps

9:19

 

 

WOD

6rds for time

6 burpees

6 snatch

6 back squats

9:18

Strength

OHS

WOD

For time:
400m run
21 pull-ups
400m run
15 pull-ups
400m run
9 pull-ups

Cash-out: 100 DU

Archives
CrossFit Terminology

AMRAP - As Many Rounds/Reps as Possible

BW - Body Weight

C2B - Chest to Bar

K2E - Knees to Elbows

KB - Kettlebell

DB - Dumbbell

EMOTM - Every Minute on the Minute

GHD - Glute Ham Developer

HSPU - Handstand Pushups

OHS - Overhead Squat

SDHP - Sumo Deadlift High Pull

WOD- Workout of the Day