WOD:

For Time

75 Wall Balls 20/14#

100cal AirDyne

75 Wall Balls 20/14#

Come join us tonight at 6:30pm for a Fitness and Faith Event through Faith Rx’d! No fitness level or faith requirement. Come one, come all!

Core Strength:

Accumulate Partitioned in any way

4mins Planks

3mins L-Sit

WOD:

16min EOMOM

3 Deadlift- Starting at 70% adding weight each round

100m Ski Erg 

Weightlifting:

Shrug + Squat Snatch

80% x (1+2) x 2

85% x (1+1) x 2

90% x (1+1) x 1

WOD:

For Reps

3min AMRAP

Overhead Squats @ 75% up to 155/105#

3min AMRAP

Pull-Ups

3min AMRAP

Hang Power Clean @ 75% up to 155/105#

WOD:

“CrossFit.com 191029”

50-40-30-20-10x

Hip Extensions

Double Unders

Endurance:

For Time

1000m Row

Rest 90secs

750m Row

Rest 60secs

500m Row

rest 30secs

250m Row

Gymnastics:

Muscle Up Transitions

Not For Time

30 Reps for Quality on the Low Rings

WOD:

“2012 CrossFit Games Track Triplet”

3 Rounds

8 Split Snatch Alt Legs 115/75#

7 Bar Muscle Ups

400m Run

*Scale to Keep under 20mins

Strength:

High Bar Back Squats

80% x 3 x 1

85% x 2 x 1

90% x 2 x 1

95% x 1 x 2

Accessories:

10min EMOM

Bench Press

80% x 3 x 1

85% x 2 x 1

90% x 2 x 1

95% x 1 x 2

Alt. with

Weighted Chin Ups

5 x 5 Medium Weight

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

WOD: 

“Rankel” (CrossFit.com 110107)

20AMRAP: 

6x Deadlifts (225/155#)

7x Burpee Pull Ups

10x KB Swings (70/55#)

200M Run 

WOD: 

“CrossFit Open 20.5“

40x Ring Muscle Ups (SC Pull Ups)

80Cal. Row

120x Wallballs (20/14# – 10/9FT) (SC 14/10# – 10/9FT)

Athlete decides how to partition/divide reps. Tie breaker is at 80 Calories & 120 Wallballs.  

Time Cap: 20 Minutes

Recovery: 

ROMWOD (As Time Allows)

Weightlifting:

Snatch

75% x 3 x 1

80% x 3 x 2

Clean & Jerk

75% x 3 x 1

80% x 3 x 2

WOD:

15-12-9

Deadlift 225/155#

Box Jump 24/20″

Rest 2mins

15-12-9

Power Snatch 95/65#

Pistols

Weightlifting:

Hi Hang Power Clean + Hi Hang Squat Clean

75% x (1 + 2) x 2

80% x (1 + 2) x 3

WOD:

“CrossFit.com 191008“

50 Medball Cleans 20/14#

25 Push Jerks 155/105#

50 Medball Cleans 20/14#