WOD

Hey Guys! Just a heads up that we’ll be closed this Saturday for the Warrior Challenge. Come out and support, Avon Beach 8am.

Strength:
Shoulder Press 3-3-3

Metcon:
3 Rounds
21 Deadlifts (185#/135#)
15 Pullups
9 Box Jumps (30″/24″)

Finisher:
Airdyne 800m

AMRAP4
30 Double Unders
5 Strict HSPU
(rest 3 minutes)

AMRAP4
400m Row
40 Wall Balls (20#/14#)
(rest 3 minutes)

AMRAP4
20 Russian Swings (53#/35#)
10 Pushups
(rest 3 minutes)

AMRAP4
400m Run
40 T2B

Strength:
Back Squat 3-3-3

Metcon:
3 Rounds
200m Farmer Carry (AHAP)
15 Thrusters (115#/75#)
10 Burpees

After Party:
AMRAP2 – KB V-Up(AHAP)

Hey gang!

We’re closed today for the Bar-A event, CrossFit For A Cause.
Come hang!

Registration 12pm, First Heat 1pm.

For time:
40-30-20-10
KB Racked Lunges (53#/35#)
Pushups
Situps
*400m Run and 2 Rope Climbs after each round.

After Party:
Low Handle Sled Relay

Strength:
Deadlift 5-5-5

Metcon:
AMRAP10
10 Push Presses (115#/75#)
10 Box Jumps (24″/20″)

Finisher:
Plank Hold – Max Effort

Strength:
Turkish Getups
3-3-3

Metcon:
500m Run
15 C2B Pull-ups
15 Front Squats (135#/95#)
500m Run
15 Front Squats
15 C2B Pull-ups
500m Run

Strength:
Shoulder Press 5-5-5

Metcon:
100 Double-unders
Then
3 Rounds
10 Power Clean 155#/95#
10 Burpees Over Bar
Then
100 Double-unders

Opener:
2 Rounds
500m Row
*rest 2 minutes between rounds

Headliner:
3 Rounds
15 Power Snatches (95#/65#)
30 Wall Balls (20#/14#)

After Party:
4 Rounds
T2B – Max Reps Unbroken
*5 minute cap

Strength:
Back squat 5-5-5

Metcon:
“Nate”
20min AMRAP
2 Muscle Ups
4 HSPU
8 KB Swings (70#/53#)