Reminders: No Kids class Saturday, sign up for the Halloween Havoc will close Sunday at 12:00 PM. Please consider this event. We are raising money for Reston Interfaith. Plus you get a cool shirt, and there will be tons of fun!!! Don’t forget about the upcoming Gymnastics Seminar!!!
Monday Hours: 8 am and 9 am classes only. Enjoy the long holiday weekend!!!
Saturday’s WOD:
In Teams of two for reps:
AMRAP 9
15 Deadlifts 135/95
10 Back Squats 135/95
5 Push Presses 135/95
Rest 60 seconds
AMRAP 9
5 Stone to Shoulder
10 Ball Slams 30/25
15 Weighted Situps 30/25
Post team name and total reps to comments:
Switching to 7 – 8 am open
0800 open, switched to 0900
david’s 9am is open. he came home after 5am.
my 8am is open
Will take David ‘s 9
my 9 is open
my 9am is open
437 i think? Partners with Nadia.
75#, 12 stone, 25lb sb
Good work this morning lady!
315 reps @ 115# w Matt Mc
Great job Matt
Leo is such a stud. Doin’ crossfit…wearin a baseball cap…ain’t no thang…
Good working out with you Leo!
Big Tim and Chris – 462rx
315 @ 95 with Larry
Morgan and Stephanie
508 @ 53# Steph and 73# Morgan
204 @ 75# and #10 stone – no partner
What was your team name again?
223 solo
135#dl / 105#bs&pp
sub strict pullups for stones / Rx sb/su
tough week and felt it but happy to show up
470 83#
50# slam ball
Best teammate Mel!
Mighty Monroe and Wee Ali Show
521 Rx (14 /12 stone)
TOS and Min
400 reps
Min: 195 75#, 12 stone
TOS: 205 95#, 12 stone, first 3 at 13
Sarah, you rocked it. Loved being your partner!!!
Courtesy of CrossFit Dewitt
Rush Hour
For Time:
20 Thrusters, (95/65)
20 Sumo Deadlift High-pulls, (95/65)
20 Push Press/Jerk, (95/65)
20 Overhead Squats, (95/65)
20 Front Squats, (95/65)
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. At the shout of 3-2-1-go you must do 4 burpees to start. The athlete is allowed to move to the next barbell skill once they have completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. On the 20th rep of front squats the WOD is done.
20 minute cap
16:35 Rx
You only get about 30 seconds of each minute on the barbell after those damn burpees.