24
Sep
WOD
Refer A Friend
Invite A Friend To Check Us Out!
Hayden
For Time: teams of 2
- 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.
5 Rounds-
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
16 Minute AMRAP:
- 200 Meter Run
- 40-Double Unders
- 8-Front Rack Walking Lunges @65% of front squat PR