 “Shannon” Partner WOD 20:14 AMRAP 19 – DB Snatch 70 – Double Unders 04 – HSPU 01 – Tire Flip 44 – Russian Twists Partner 1 completes rounds while Parter 2 rows for Calories. Score is Rounds & Reps and total Calories. Happy Birthday Shannon! Don't forget to join the B-day girl and others for breakfast right after the 6am class at Country Charm
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 Strength 1:
Back Squat 3 Reps on the minute for 10 minutes Strength 2: Shoulder Press 3 Reps on the minute for 10 minutes Strength 3: Deadlift 3 Reps on the minute for 10 minutes Metcon 5 Min (AMRAP) Burpee Box Jumps (24/20)  21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65) Burpees Happy Birthday Debbie and Penny!  For 30:00, rotate through the following 5 stations on the minute:
Minute 1 – 50 Meter Sled Push (185/135) Minute 2 – 20 Hollow Rock Minute 3 – 12 Burpees to 6 in target Minute 4 – 10 Deadlifts (225/155 lbs) Minute 5 – 8 Strict Pull Ups CrossFitter of the Month Dan getting in done!  Strength:
Push Press 2-2-2-2-2-2-2-2 MetCon: "Jack" Complete as many rounds as possible in 20 minutes of: 115/75 pound Push press, 10 reps 10 KB Swings, 55/35 10 Box jumps, 24/20 inch box Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.  Strength:
20:00 EMOM Power Clean x 1 rep (add 5-10 lbs every minute until you reach a weight that you miss, then back off 5-10 lbs and stay there with the intention of hitting all remaining reps at that weight) MetCon: Partner WOD 10:00 AMRAP 10 Wall Ball (20/14) 1 Rope Climb 10 Hand Release Burpee Box Jump Overs (24/20) Way to go Paula, Keith, Liam & Steve at Tuff Stuff in Kitchener!  OPEN WOD 14.4
14 minute AMRAP: 60-calorie row 50 toes-to-bars 40 wall-ball shots, (20/14) 30 cleans, (135/95) 20 muscle-ups  Strength:
Close grip bench press 4-4-4-4-4 MetCon: Five rounds for time of: 9 Deadlift 6 Hang power snatch 3 Overhead squat (135/95/65) Choose a weight that will allow you to finish in less than 10:00 but still challenge you. |
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