WOD for 01 SEP 2016

***Fredericks is closed on Friday so we are beasting today!!***


0500 and 1130 for CrossFit

No Oly AM today.


Well that team wod yesterday was quite the experience. Props to everyone though last time we did it fully 3/4 people didnt finish. Today everyone finished. Great Job.


Warm Up:

Complete as many rounds as possible in 8 mins of:

Run, 200 m

10 Russian Kettlebell Swings

15 Ball Slams

Handstand Walk, 25 ft



For time:

Row, 250 m

30 Double Kettlebell Push Press, 53/35 lbs

20 Deadlifts, 275/185 lbs

10 Muscle-ups

20 Wall Balls, 30/20 lbs

30 GHD Sit-ups

Row, 250 m



Work up to a 1RM Clean and Jerk.




Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s