WOD
Level 1
AMRAP 8:
- Ring Row x 15
- Wall Ball (14/8) x 20
- Jump Rope Single x 80
Rest 4 Minutes
AMRAP 8:
- Push-up x 15
- Russian Kettlebell Swing (40/20) x 20
- Run x 200m
Level 2
AMRAP 8:
- Pull-up x 15
- Wall Ball (20/14) x 20
- Double Under x 40
Rest 4 Minutes
AMRAP 8:
- Wall Walk x 8
- Kettlebell Swing (53/35) x 20
- Run x 100m (to street and back)
Notes: Go at each one at about 85-90% effort – should not be all out effort on either AMRAP. If necessary, sub 150m row for run. Scale reps on wall walks as needed (i.e. 5 reps per round)
ANNOUNCEMENTS
Schedule Updates
- Please note that we have added a 7am CrossFit Class each Tuesday and Thursday
- Our Competition Class will occur every Sunday at 4pm
AMRAP 1: 2+8 (did 6 pullups/rnd)
AMRAP 2: 2+3 (did 4 wall walks/rnd)
1: 2 + 10 rx – yuck.
2: 2 + 27 rx – i really wanted to count the last rep. stupid integrity.
WOD 1: 2 + 19 (Rx first rd, then switched to RRs to save my hands)
WOD 2: 2 + 4 Rx
3 + 25
2 + 14
3+24rx
2+21rx
WOD (modified) – row 250M, 20 wb, 40 Du’s
(twice)
2 + 250 row
2 + 250 row
2+75 L1, 3+15 L1
3+12
2+2
WOD 1: 2+60
WOD 2: 2+4
WOD 1: 2+24 Rx
WOD 2: 2+5 15 True Push Ups, 70# Russian KBS