WOD

 

 
For Time:

• 500 Meter Row

-then-

45-30-15

• L-Sit (seconds)
• Plank (seconds)
• Sit Ups

-then-

• 500 Meter Row

Box Brief:

1. Apollo Games registration is open!! Click Read more for the link. 
2. The lurong Challenge starts on September 14th!!!! Go to link to sign up. 
3. Modified schedule this Friday and next Monday. Check out our schedule to see. 

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5 Rounds:

• 20-Overhead Walking Lunges (45/25)
• 15-T2B
• 10 Meter Handstand Walk

Box Brief:

1. Apollo Games registration is open!! Click Read more for the link. 

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“Elizabeth”

21-15-9

• Squat Cleans (135/95)
• Ring Dips

Box Brief:

1. Apollo Games registration is open!! Click Read more for the link. 

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A) 12 Minutes to find 1RM Squat Clean

B) For Time:

• 50-Strict Pull Ups
• 50-Strict HSPU 

Box Brief:

1. Weightlifting Clinic this Saturday at 11:30am. Sign up sheet at the front desk.
2. Apollo Games registration will be live later this week. 

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“Goat Day”

20 Minute EMOM:

• Even Minutes: Goat 1
• Odd Minutes: Goat 2

Goat= Something you feel is a weak link in your fitness (skill/strength/suck fest). You pick. 

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5 Rounds:

• 400 Meter Run
• 15-T2B

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“CrossFit Total”

• Find 1RM Back Squat
• Find 1RM Shoulder Press
• Find 1RM Dead lift

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5 Minute Clock:

• 1000/750 Meter Row
• AMRAP-Box Jumps Overs (24/20)

-5 minute rest-

5 Minute AMRAP:

• Burpees to 6″ Target

-5 minute rest-

5 Minute Clock:

• 1000/750 Meter Row
• AMRAP-Wall Balls (20/14)

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