WOD

“Randy”

For Time:

• 75-Power Snatches (75/55)

20 Minute AMRAP: teams of 2

• 2000 Meter Row

-then-

• 50-Pull Ups
• 200 Meter Run Relay

 
Announcements:

We have nine women competing this weekend at the Girls Gone RX competition this Saturday at This Is CrossFit. See link for info: Girls Gone RX

Julie and Sarah will also be competing as a team this Saturday in The Frogman Challenge. See link for info: Frogman Challenge

Come support our ladies!!!

“Goat Day”

20 Minute EMOM:

• Even Minutes-Goat 1
• Odd Minutes-Goat 2

 
A goat is something that you can work on getting better at. They typically land in 1 of 3 categories…

1. Skill– The goal is to become more proficient in a single lift/movement

2. Strength– Limit reps to 3-5. Build in weight over the course of EMOM. 

3. “Suckfest”– Athlete picks a movement that he or she hates and completes an AMRAP of that movement. 

Announcement:

Grass Fed Beef will be at Apollo by 3ish. 

“Karen”

For Time:

• 150-Wall Balls (20/14)

Two more regional events were announced. See link: Regional Events
 

5 Rounds:

• 30 Seconds AMRAP-Dead lift (225/155)
• 30 Seconds Rest
• 30 Seconds AMRAP-T2B
• 90 Seconds Rest

The first two regional events were announced. See link: Regional Events
 

For Time:

• 25-Strict Press (95/65)
• 25-Strict Press (65/45)
• 25-Strict Press (45/35)

**Every time you break… 200 Meter run. 

For Time: teams of 2

• 200-Double Unders

-then-

20 Rounds:

• 15-Box Jumps (24/20)
• 1-Legless Rope Climb

-then-

• 60 Calorie Row

Announcements:

1. We no longer offer Yoga on Sundays. Instead, you may attend classes at Body Heat Yoga for a $10 drop in. 
2. Grass Fed Beef orders are due by Saturday. 

A) 1-1-1-1-1—Front Squat

B) For Time: teams of 3

• 30-Shuttle Runs