WOD

Opener:
OT3M x 5
3 Power Cleans, 1 Front Squat (AHAP)

Metcon:
50 Pistols
40 T2B
30 KB Shoulder to Overhead (70#/44#)
20 Burpees
10 Turkish Getups (70#/44#)

Strength:
Back squat 3×5

Metcon:
AMRAP10
30 Double Unders
15 Power Snatches (75#/55#)

Finisher:
AMRAP2
Ring Dips OR Muscle Ups

Strength:
Push Press 3-3-3

Metcon:
AMRAP15 – Teams of 2
Partner 1:
10 Thrusters (95#/65#)
20 KB Swings (53#/35#)

Partner 2:
Max Burpee Box Jumps (30″/24″)

Switch every time 10 Thrusters and 20 Swings are completed.
Score = Total Burpee Box Jumps

After Party:
Handstand Hold – Max Effort

Opener:
5 Rounds – Partner Band Sprints

Headliner:
5 Rounds
12 T2B
6 Hang Power Cleans (155#/105#)
2 Rope Climbs (15′)

After Party:
Max Distance Sled Push
3 Minutes – Teams of 3

Opener:
400m MB Run

Headliner:
4 Rounds
10 Deadlifts (255#/175#)
20 Wall Balls (20#/14#)

Closer:
400m MB Run

Opener:
3 Position Snatch – 5 x 1

Headliner:
3 Rounds
500m Row
30 AbMat Situps
10 OHS (115#/75#)

Opener:
400m Farmer Carry (AHAP)

Headliner:
AMRAP15
6 Strict HSPU
9 C2B Pullups
12 Burpees
15 Double Unders

After Party:
800m Airdyne

Strength:
Front Squat 3-3-3

Metcon:
“Double Grace”
60 Clean & Jerks (135#/95#)

Finisher:
AMRAP2 – Strict Situps

Barbell Club 10-11am
Open Gym 11am-1pm

On Saturday, August 16th, 2014, the greater CrossFit Jersey City community will be rallying together to memorialize slain Jersey City Police Officer Melvin Santiago, who was killed in the line of duty on July 13th, 2014.

CrossFit Jersey City has named a workout in honor of this hero:

“Santiago”
2650m Row, then
6 Rounds:
7 x Deadlift (225/155)
13 x Box Jump (30/24)
14 x Burpees

Here is the link if you’re interested in donating to the Santiago family:

https://www.crowdrise.com/pomelvinsantiagomemorialworkout