Saturday, September 30th

Deadlifts 4-4-4-4@85% 1RM

then,

Team Series WOD 5

10:00 AMRAP of:

3-Burpee Box Jump Overs (24/20)

3-Deadlifts (225/155)

6-Burpee Box Jump Overs

6-Deadlifts

9-Burpee Box Jump Overs

9-Deadlifts, etc.

**Do this alone or synchronized with a partner.

*There will be no CrossFit Kids today.

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come. Truegritcomp.wordpress.com.

Monday, September 25th

Push Press 4-4-4-4@85% 1RM

Band Pull Aparts 8-8-8-8

then,

7 2-minute rounds of:
Calorie Row (25/20 cals)
Jerks, max reps (185/125)

There is no rest between rounds.

Score = total number of jerks completed.

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come. Truegritcomp.wordpress.com.

Sunday, September 24th

Full Clean 6-6-6@70% 1RM

then,

Team Series WOD 1

9-15-21 reps each of:

Thrusters (95/65)

Bar Facing Burpees

*Do this individually or partner up and do the Team Series version with synchronized Thrusters and Burpees.

 

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come. Truegritcomp.wordpress.com.

Saturday, September 23rd

Rest Day.

*Today is our Free Workout at 8:00 & 9:00am at The Ville and 10:00 & 11:00am at East so bring a friend!

*There will be no CrossFit Kids today.

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come. Truegritcomp.wordpress.com.

Friday, September 22nd

Skill Practice: Rope Climbs

then,

Ville                                                                                               *East

Buy in: 50 Calorie Air Dynne                                                          *Buy in:  30 Calorie Ski Erg

4 Rounds of:

1-Rope Climb to 15′

2-50ft Sled Drags (Pull Sled Backwards inside, using straps)  *Pull Dog Sled Backwards by handles (Sled +90#/+45# at both locations)

3-Wall Walks

4-Box Jumps (30/24″)

5-Hang Power Cleans (155/105)

Cash Out: 50 Double Unders

 

*This Saturday is our Free Workout at 8:00 & 9:00am at The Ville and 10:00 & 11:00am at East so bring a friend!

*True Grit 5, our annual 4 person team competition, will take place this year on November 4th!  Get your teams together now.  More info to come. Truegritcomp.wordpress.com.