Sunday, October 9, 2011
“Amazing Grace” is October 22nd.
Click the link on our home page and register today!
For time:
5 Rope climb
5 Clean & jerk (145#/95#)
4 Rope climb
4 Clean & jerk (155#/105#)
3 Rope climb
3 Clean & jerk (165#/115#)
2 Rope climb
2 Clean & jerk (175#/125#)
1 Rope climb
1 Clean & jerk (185#/135#)
Saturday, October 8, 2011
“Amazing Grace” is October 22nd.
Click the link on our home page and register today!
3 Consecutive 4 minute rounds
ROUND 1
AMRAP of:
5 Wall climbs
25 Sit ups
ROUND 2
Run 800m
(rest in the time remaining)
ROUND 3
AMRAP of:
5 Wall climbs
25 Sit ups
* rest 30 seconds between rounds
Thursday, October 6, 2011
“Amazing Grace” is October 22nd.
Click the link on our home page and register today!
2 Rounds for time of:
Row 500m
40 Wall ball (20#/14#)
30 Pull ups
20 Overhead squats (135#/95#)
10 Ring dips
*** 25 minute time cap
Wednesday, October 5, 2011
“Amazing Grace” is October 22nd.
Click the link on our home page and register today!
Skill
Turkish get up
WOD
3 x 5 Shoulder press
Tuesday, October 4, 2011
“Amazing Grace” is October 22nd.
Click the link on our home page and register today!
Strength
3×5 Front squat
Conditioning
AMRAP in 8 minutes of:
2 Muscle ups
4 Cleans
8 Pistols (each leg)
Sunday, October 2, 2011
“Amazing Grace” is October 22nd.
Click the link on our home page and register today!
***REMINDER***
We will be closed this weekend while we host the CrossFit Kettlebell Cert.
Track WOD
(Passaic Valley High School track @ 10:00)
“Griff”
For time:
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
Saturday, October 1, 2011
“Amazing Grace” is October 22nd.
Click the link on our home page and register today!
***REMINDER***
We will be closed this weekend while we host the CrossFit Kettlebell Cert.
Track WOD
(Passaic Valley High School track @ 10:00)
400m Walking lunge for time.
