WOD

Friday 08/19/16

249

“CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Thursday 08/18/16

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5 rounds for time:
10 Pullups
10 Toes to Bar
2 x 50m shuttle run

Wednesday 08/17/16

ROR3 - DU (7)

9-6-3
Hang Squat Snatch 155/105
Box Jump 30/24
Cash Out: 100 Double Unders

Tuesday 08/16/16

Row
4 x 500m

Monday 08/15/16

30 Min Amrap
40 Wall Balls 20/14, 10/9
20 Burpee to target
10 Clean & Jerk 135/95
200m Run w/ med ball 20/14

Sunday 08/14/16

Open Gym 2 – 5

Saturday 08/13/16

ROR3 - Team (6)

Team wod @ 9am

Friday 08/12/16

ROR3 - Overhead (4)

5 Rounds for Time:
20 Med Ball Cleans 20/14
10 Push Press 155/105

Thursday 08/11/16

ROR3 - Running (4)

10 Rounds for time:
1 Legless Rope Climb
Run 200ft

Cap 10 min

Wednesday 08/10/16

U-Frisbee-Small

Partner Workout

May include:
Toes To Bar
Power Clean
Jerk
Snatch
Deadlift

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