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September 2015

2015-09-19

Team WOD @ 9 am *Teams of 2 25 min AMRAP: 20 box jumps 20 wall balls 20 burpees 20 kb swings 200m run together *Score is total rounds and reps completed **Split work however you’d like (one partner works while the other rests) Total: Ryan and me: 5 rounds …

2015-09-18

Strength 6 min EMOM: 1 strict press + 2 push press + 3 split jerks @ 80% strict press max Strength: 100# WOD 20 snatches (115/80) 25 clean & jerks 30 thrusters 35 deadlifts 400m run Time: 25:30 (10 @ 115# and 20 @ 95# thrusters. Everything else Rx)

2015-09-16

Strength7 min EMOM 4 Deadlifts (do not touch’n’go) @ 80% of 1RM *5 second pause at the top of the last deadlift WOD For 12 minutes: 1 push press (155/105) 20 d/u 2 push press 20 d/u 3 push press… *score is total reps completed Strength: 225# deadlift Total: 45 …

2015-09-14

StrengthBench Press 5 sets x 8 reps @ 60% of 1RM WOD Row 2k 20 Box jump overs (30/24) Row 1k 10 Box jump overs (30/24) Row 500m Time: 17:43 Rx

2015-09-11

9/11 Memorial WOD September 11, 2015, marks the 14th anniversary of the devastating 9/11 attacks in New York, America. And to honor the lives of those lost in the terror attack, many CrossFitters will be taking part in the 9/11 Memorial Day Workout. The workout itself is completely symbolic of …