WOD for 20 SEP 2016

0500 and 1130 at the usual.

We had a couple of new people at the 1130. Thanks Maryann and Lynn for coming out. Both moved very well and are experienced CrossFitters so yeah pretty cool!

That crap definitely smoked my forearms.


Here are the OPs:

Warm up:

Complete as many rounds as possible in 5 mins of:

Run, 200 m

10 Jumping Squats

10 Hang Cleans, 45/35 lbs

10 Front Squats, 45/35 lbs

10 Thrusters, 45/35 lbs

10 Overhead Squats, 45/35 lbs

Run, 200 m




As many reps in 7 mins as you can of:

3 Clean & Jerks, 135/95 lbs

3 Toes To Bars

6 Clean & Jerks, 135/95 lbs

6 Toes To Bars

9 Clean & Jerks, 135/95 lbs

9 Toes To Bars

etc etc until time runs out!



3 Back Squats, pick load

Every 2 mins for 10 mins.



Every 1 min for 12 mins, alternating between:

5 Strict Pull-ups

5 Strict Bar Dips

Switch grips like last week on the Pull Ups


Let us get beastly!!

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