"Grimlock"
1200 m Overhead Plated carry 45 / 35
1st time your rest complete 10 - Push-up's
2nd time you rest complete 10 - Air Squats
3rd time you rest complete 10 - Burpees
Continue in same order until 1200 m is done.
30 minute time cap.
After you finish the 1200 m start completing rounds of 150 overhead plated carry ad 20 burpees. This will be your score.
WOD 6 of the CrossFit Regionals
100 - Double Unders
50 - Hand Stand Push-up's
40 - Toes to Bar
30 - Shoulder to Overhead w/ Axle Bar 160 / 105
90 Ft Front Rack Walking Lunges w/ Axle Bar 160 / 105
WOD #4 of the CrossFit Regionals
For Time:
100 - Wall Balls 20 /14
100 - C2B Pull-up's
100 - Pistols
100 - Dumbell Snatch 70 / 50
In honor of Steph going to Regionals we will do a few WOD's that she will be doing.
"Jackie"
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
WOD 3 of the Vindication In The Valley
2 - 4 Minute AMRAP's back to back no rest between
1.
10 - Overhead Squats 115 / 75
30 - Double Unders
2.
4 - Pistols
8 - Front Squats 115 / 75
4 - HSPU
We have two birthdays for ya. Antonio celebrating his 26th and Carley her 24th Happy Birthday you two enjoy!!!! hahahahahaha
ANTONIOS WOD
3 Rounds for time:
26 - Dead Lift 185 / 115
26 - KB Swings 53 / 35
26 - Wall Balls 20 / 14
26 - Box Jumps 20"
CARLEYS WOD
12 Minute AMRAP
200 m Farmer Carry 70 / 53
24 - Pull ups
24 - Sit-up's
24 - Wall balls 20 / 14
WOD #2: Bear Complex Ladder
45 second work/45 second rest
Station #1: 95/75
Station #2: 115/85
Station #3: 135/95
Station #4: 155/105
Station #5: 175/110
Station #6: 195/115
Station #7: 215/120
Station #8: 235/125
Station #9: 245/145
