STRENGTH
8 minutes to work up to a max thruster from the floor
WOD
Level 1
15-12-9 Reps for Time of:
- Dumbbell Thruster
- Burpee
**After each round is completed, perform 3 rope pulls (9 total) or 5 ring rows (15 total – challenging variation)
Level 2
15-12-9-6-3 Reps for Time of:
- Thruster (95/65)
- Bar Facing Burpee
**After each round is completed, perform 1 Legless Rope Climb
Notes: For Legless rope climb, must start from standing position (i.e. no jumping allowed)
ANNOUNCEMENTS
Labor Day Schedule
On Monday, September 1, we will have one class only at 12pm due to Labor Day. This class will be an “open-gym” format, but we will have a programmed workout if you want to do it. Otherwise, you can come in on Monday and make up a workout from the previous week. Expect class to run anywhere from 1-1.5 hours. Thanks!
Saturday CrossFit Make-up Class Schedule Changes
Starting Saturday, September 6, we will go back to a 10am and 11am CrossFit Class Make-up schedule. We will no longer have make-up class at 8am! See our online schedule for accurate class schedule info HERE.
Strength: Thruster 135
WOD: 13:49 w/ 85lb bar
Thruster- 95#
WOD- 7:51 w/ 55#, regular rope climbs
Thruster Max 115#
WOD 11:25 w/ 55# and rope climbs from ground
Thruster: 225#
WOD: 7:31 rx
Thruster: 115#
WOD: 10:45 @85#, 3 strict pull ups per round
Went light on the one rep, 85 felt good for the WOD
Thruster: 105 (5# PR)
WOD: 10:30 Rx(ish) (had to use my legs towards the top on my last 2 rope climbs)
thruster: 205#
WOD: 8:10rx