12.9.15 – WOD 


Tons of Squat Clean PRs went down yesterday. Here is Alex R. with a 190 pound new personal record. He’s also in the process of trying to hit his SMART goal of a sub 5 minute mile. That’s a pretty good balance of fitness. 




10-15 minutes to build up to a heavy 1 rep Power Snatch 


“Beat the Coach Week 3”

3 rounds for time of:

10 Pull-ups

10 Front Squats, 155/105 

10 Burpees

• 1 year into CrossFit Coach WW’s score was 4:13. Last week too many members to count took down the Coach. We have a feeling it will be much tougher this week. It’s still very possible, but it won’t be easy. Who is ready to give it a go? 

Optional Accessory Work:

3 sets NOT for time of:

40 Walking Lunge Steps, 20 ea/side

30 seconds in rock bottom OHS position w/ 45/33 barbell 

20 Hip Extensions, weighted 

10 Strict Toes to Bar 



3 minute AMRAP of:

10 Pistols

15 Pull-ups

20 Wall Balls 

25 KBS

30 Double Unders 

Rest 1 minute 

4 minute AMRAP of above

Rest 1 minute 

2 rounds for time of above 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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