WOD

Hayden

• 2000 Meter Row

Partner A: Row

Partner B: Dead lift hold (225/155)

**Partner A cannot row unless Partner B is holding the barbell at the top of a dead lift. 

-then-

• Run 1 Mile as a team

Femme Royale is this weekend at CrossFit Max Effort. We have close to 20 women competing so lets go show our support!! Click link for event details. (more…)

Kristin G.

3-Minute Clock:

• 200 Meter Run
• 15-Wall Balls (20/14)
• Max Reps Dumbbell Snatch (50/35)

*1 minute rest between rounds

Femme Royale is this weekend at CrossFit Max Effort. We have close to 20 women competing so lets go show our support!! Click link for event details.

Chad, Leean & Pat

“Lurong Benchmark #2”

9 Minute AMRAP:

• 20-Ground to Overhead (95/65)
• 7-Bar Facing Burpees
• 15-Ground to Overhead (135/85)
• 7-Bar Facing Burpees
• 10-Ground to Overhead (155/105)
• 7-Bar facing Burpees
• 5-Ground to Overhead (185/135)
• 7-Bar Facing Burpees
• AMRAP Ground to Overhead (225/155)

Femme Royale is this weekend at CrossFit Max Effort. We have close to 20 women competing so lets go show our support!! Click link for event details.

  
“Lynne”

5 Rounds:

• Max Reps Bench @bodyweight
• Max Pull Ups

**5 minutes rest max between rounds. 

8:30am crew

For Time: teams of 2

• 100, 200, 300, 400, 500, 600, 700, 600, 500, 400, 300, 200, 100 Meter Rows

**Each person will row the entire pyramid. Athlete A rows 100 meters then Athlete B rows 100 meters and so on all the up and down the pyramid. 

Hersh

• 200 Meter Run
• 40-Double Unders
• 8-Front Rack Walking Lunges @65% of front squat PR 

Sara & Penny

2 Rounds:

• 1 Minute Max Reps Dead lifts (155/100)
• 1 minute rest
• 1 Minute Max Reps Box Jump Overs (30/24)
• 1 minute rest
• 1 Minute Max Reps Hang Power Cleans (155/100)
• 1 minute rest
• 1 Minute Max Reps Muscle Ups
• 1 minute rest
• 1 Minute Max Reps Thrusters (155/100)
• 1 minute rest
• 1 Minute Max Calories on Rower
• 1 minute rest

Chase’s going away WOD

For Time:

10-9-8-7-6-5-4-3-2-1

• Power Snatch
• OHS

**All performed at 70-75% of 1RM Power Snatch