Wod- 20 min AMRAP10 pull-ups15 sit-ups400m run15 kB swings 53/35#10 HSPU SUB LSIT PRESS w/ dbsMust completely finish the run for it to count as a rep
"Paul Martini" hero wod for time (Time)20 Burpees5 Deadlifts (315/225 lb masters 275/185)20 Toes-to-Bars5 Deadlifts (315/225 lb)20 Wall Ball Shots (20/14 lb)5 Deadlifts (315/225 lb)20 Hand Release Push-Ups5 Deadlifts (315/225 lb)
This Firefighter Hero WOD from 555 Fitness is dedicated to Paul Martini, FDNY, Engine 201, who was killed on September 11, 2001
WOD- 8 min AMRAP1 burpee box jump over1 snatch( power or squat) 135/95 masters 75/35#2233...and so on add 1 rep after each roundKeep track of total reps
Front Squat (SWOD after the WOD)12 min to find 1 rep max front squat
Kristina’s farewell WOD-
15 min AMRAP6 clean and jerk 185/125# masters 135/9520 double unders sub 80 single unders6 ft hand stand walk (the length of one rubber mat) sub 3 wall walks
9 AM Free Class
20 Minute AMRAP
400 Meter Run Together
60 Air Squats
If you're doing the open consider substituting the squats.
Open Floor 1000 - 1200
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in15 minutes of:19 wall-ball shots19-cal. rowMen throw 20-lb. ball to 10-ft. targetWomen throw 14-lb. ball to 9-ft. target
Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in15 minutes of:19 wall-ball shots19-cal. rowMen throw 14-lb. ball to 10-ft. targetWomen throw 10-lb. ball to 9-ft. target
Crossfit Games Open 19.1 Masters (55+) (AMRAP - Reps)Complete as many rounds as possible in15 minutes of:19 wall-ball shots19-cal. rowMen throw 20-lb. ball to 9-ft. targetWomen throw 10-lb. ball to 9-ft. target
WOD- for time10 burpee pull-ups50 sit-ups10 box jumps 24/20"40 sit-ups20 box jumps 24/20"30 sit-ups30 box jumps 24/20"20 sit-ups40 box jumps 24/20"10 sit-ups50 box jumps 24/20"10 burpee pull-ups
OPEN WOD WEDNESDAY !!
This one has popped up twice, may see it again.
Partners, warm up, one goes then we'll reset the clock and the other goes.
Learn how to count DUs this week !
CrossFit Games Open 11.1 and 14.1
10 minute AMRAP
30 Double Unders
15 Power Snatches 75 / 55
SWOD- clean complex 1 squat clean1 hang squat clean1 s2oh20 min to find max load
WOD- 7 min AMRAP5 back squat from ground not rack 135/95# masters 95/65#1 fence run1 rope climbPartner wod- 5 min amrap10 bench press 135/9510 burpeesRx+ 185/125 bench pressSplit reps as neededOne partner working at a timeSpot each other on the bench press
SWOD- Snatch complex- 30 min cap 1 squat snatch1 hang squat snatch1 ohsYou can’t drop the bar... must be unbrokenGo as heavy as u can!
WOD-“Fran”21-15-9 Thrusters, 95# / 65# Pull-ups10 min cap scale accordingly!!!Masters 75/35#
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