Wod Saturday 9/10/16

1.      Warm Up:

Coaches’ choice

2.     Wod prep:

 Prep the movements

 3.     Wod:

 Baby Ruth for time

800m run

then

21-15-9

  • Dead lifts (185,125)
  • Wall balls (20,14)

then

800m Run

Intermediate:

800m run

then

21-15-9

  • Dead lifts (155,105)
  • Wall balls (14,10)

then

800m Run

Beginner:

400m run

then

12-9-6

  • Dead lifts (95,65)
  • Wall balls (14,10) 9ft target

400m Run

*The first round of dead lifts and wall balls should not be more than 2 sets.  The 15 and 9’s strive to go unbroken.  Scale loads accordingly.

bikes

Jim & Dee

 

Posted in WOD

8 thoughts on “Wod Saturday 9/10/16

  1. I dropped into Brick New York- Grand Central
    WOD
    Team of two- 20min AMRAP
    ascending 3-6-9-…
    Power snatch (115)
    Later Burpee over bar
    Wall ball

    Team “Buffalo” finished 1st!
    24+2 RX-my cousin and I crushed it!!

    Like

  2. Little afternoon bro down with Mick

    21 front squats
    400m run
    21 KBS 53
    400m run
    21 ohs
    400m run
    21 walking lunges
    400m run
    21 toes to bar
    400m run
    21 burpees
    400m run
    21 DB hang squat cleans #30
    400m run
    28:11

    Like

    • Aloha to MLE. Great job coaching today! We will see you around’ helping us here and there when you are able so it really wasn’t your last wod coaching😊You are a great person coach and athlete and we love you like family! See you at the box soon!

      Like

  3. WOD: 15:02 #155 / #20
    Thanks MLE for everything!. You were my coach on my very first CrossFit class. You will be missed. Good Luck! Hope to see you soon on the weekends.

    Like

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