Complete as many rounds as possible in 20 min of:
400 Meter run
12 Overhead squat at 95 / 65 lbs
15 Hand release push-ups

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Austin doing CrossFit Open WOD 12.4

Complete ten rounds for time of:
5 Deadlift at 245 / 165 lbs
7 Chest to bar pull-ups
Rest 30 seconds

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David doing flying pull-ups

Rest Day

Complete three rounds for time of:
800 Meter run
30 Toes to bar

Post time to comments.

Krystle

Complete five rounds for time of:
10 Burpees
12 GHD Sit-ups
16 Calorie row
20 Walking lunges

Post time to comments.

Congratulations to Nathan on his first Muscle-up!!

Make up day

Choose a WOD you may have recently missed.

OR

“Goat Day”


“Goats” are weaknesses or movements that give you trouble. Next to training with Intensity, there is no faster way to improve your overall fitness (GPP) than fixing chinks in your armour. For this WOD pick One to Three ”Goats” and the coaches will create a WOD for you. Most Goat WODs will be in the form of an AMRAP 15 min. For example if you struggle with Handstand Push-ups and Double-unders, your workout may be: AMRAP 15 min of: 4 Handstand Push-ups, 12 Double-unders.

Post scores to comments.

Who is ready for another 150 Wall-balls??

Tier 2 Rest Day

Strength WOD:

Front squat 3-3-3-3-3 reps.
Front squat 15 unbroken reps at 70% of today’s 3 rep max.

Post loads to comments.

Metabolic WOD:

For time:
100 Wall-ball at 20 / 14 lbs

Every min on the min do 5 Kettlebell swing at 55 / 35 lbs during the WOD.

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Complete as many rounds as possible in 20 min of:
400 Meter run
12 Deadlift at 155 / 105 lbs
6 Hang power clean at 155 / 105 lbs

Post rounds to comments.

Congratulations to Chance on his first Muscle-up!!

Complete three rounds for time of:
500 Meter row
5 Muscle-ups

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Rest Day

Gym closed.

Wesley, Austin, Josh and Andre with Terry at the Rowing Certification