SUNDAY
Sunday Fun Day!
3pm Surprise WOD
MONDAY
Test Max Strict Pullups After Six Week Strict Pullup Cycle
-then-
7 Rounds
90’ Sprint
4 Power Cleans @ 165/110#
90’ Sprint
*Rest as directed between rounds.
TUESDAY
Push Jerk Party
EMOM 25
1 Push Jerk
*Everybody starts at 95/65#. Add either 2#, 5#, or 10# each minute. You can go up by 10# one minute and 2# the next if you want. Your first 10 minutes should be easy. The next 10 minutes should get heavy, but doable. Approach a maximum load in the final 5 minutes.
WEDNESDAY
1 Minute Team Tire Flip Challenge
-then-
“Helen”
3 RFT
400m Run
21 Kettlebell Swings @ 53/35#
12 Pullups
*Cutoff: 18 min
THURSDAY
Find a 1RM Snatch + OHS
-then-
“Amanda”
9-7-5
Muscle Ups
Snatch @ 135/95#
*Cutoff: 20 min
FRIDAY
“Diane”
For Time:
21 – 15 – 9
Deadlift @ 225/155#
Handstand Push Ups
*Cutoff: 20 min
*Compare to Sept 5th 2016
SATURDAY
CrossFit Total Meet @ 9am !
Sign Up Sheet is on the Counter at the Gym!
*Open gym space will be available