Sign up for the gymnastics workshop with Chris Garay (“Handstands, Rings, and Pistols”)! RSVP on the Facebook Event and use our TicketLeap link to register today!
STRENGTH
Back Squat, 2-2-2
WOD
Level 1
5 Rounds For Time of:
- Ring Row x 10
- Alternating Dumbbell Snatch (30/15) x 10
- Air Squat x 10
Level 2
5 Rounds For Time of:
- Chest to Bar Pull-up x 7
- Pistol R x 5
- Alternating Dumbbell Snatch (55/35) x 10
- Pistol L x 5
Announcements
CrossFit Games on ESPN!
Join us at Boylan Heights this Wednesday (10/9) at 8pm to watch coverage of the CrossFit Games on the big screen! See the link for details on the events being shown: http://games.crossfit.com/article/crossfit-games-air-espn
BSqt: 225
WOD: ??
WOD: 7:29
265 7:10
BS: 265
WOD: 7:48
265#
C’ville Burn
In 20 min:
400m run then 30, 20 10 of:
Weighted lunges @ 30#
ABMAT Situps
Box Jumps @ 20″
KBS (American) @ 25#
Then in time remaining AMRAP of
10 no PU Burpees
10 Slam Balls @ 20#
Dumpster Run
2 rds +13
Squat: 308, 308, 308
WOD: 6:23
Strength 205#
WOD 8:55
6:40
7:51 Rx’d
BS: 205#
WOD: 8:07; scaled: 5 PU, 10 squats, 40# dumbbell.
BS @70kg
BS: 135#
WOD: 11:20 (banded pullups, held rack for pistols, 35# DBS)