Thursday, September 28, 2017

2017-09-29 WOD

Wolverine Cycle Week 1

DB Work:
...5x5 T&G Dumbbell Snatch, not alternating
...5x10 T&G Alternating Dumbbell Snatch
Start light and work up in weight each set. Record the heaviest weight you can move well.


EMOM for 10 rounds:
...5 C2B Pull Ups
...10 Push Ups
...AMRAP Air Squats
Score lowest round.


COMPETITORS

Front Squat
...3x5, build to daily max
...2x5+, 75% of daily max
Post daily max load and reps/load of +sets.


DB Work:
...5x5 T&G Dumbbell Snatch, not alternating
...5x10 T&G Alternating Dumbbell Snatch
Start light and work up in weight each set. Record the heaviest weight you can move well.


Beast Work
2 Rounds:
...20-10 Tabata Row
...Rest 4 minutes
...Sprint total calories from Tabata
...Rest 4 minutes
Record total calories.


EMOM for 10 Rounds:
...5 C2B Pull Ups
...10 Push Ups
...AMRAP Air Squats
Score lowest round.

2017-09-28 WOD

Wolverine Cycle Week 1

4 rounds for time:
...100m KB Farmer Carry (2x53/35#)
...25' HS Walk
...15 GHD Sit Up
...50' OH Walking Lunge (45/35#)
...100m Backwards Run
*Carry out front, run out back. Post time.


COMPETITORS

As always, we recommend that Thursdays should be an Active Recovery Day (get out of the gym, go for a swim or a leisurely jog, walk the dogs, or bike ride with the family, etc) or do the Aerobic Threshold workout from AerobicCapacity.com, then do these WODs on SATURDAY:

2-4 Sets:
...1 Power Clean + 3 Push Jerk (80% of 1RM C&J)
Post heaviest load.


Clean Pull to Hip
...6x3 (90% of 1RM C&J)
Post heaviest load.


Wolverine HSPU Progression:
5 Rounds:
...1 minute of max HSPU
...1 minute of rest
*Record total reps. If 40+, add a deficit next time.


4 Rounds for time:
...100m KB Farmer Carry (2x70/53#)
...50' HS Walk
...25 GHD Sit Up
...50' OH Walking Lunge (45/35#)
...100m Backwards Run
*Carry out front, run out back. Post time.

Tuesday, September 26, 2017

2017-09-27 WOD

Wolverine Cycle Week 1

"21-15-9 Complex V2" [RX]
...8-6-4 Power Clean (135/95#)
...7-5-3 Front Squat (135/95#)
...6-4-2 Thruster (135/95#)
...8-6-4 Toes to Bar
...7-5-3 Pull Up
...6-4-2 Chest to Bar
Post time.


Beast Work
"Three Strikes" [RX]
...Row for Max Calories
...Rest 2 minutes after each strike
Strike 1: 500m pace drops below 30 sec sprint pace*
Strike 2: 500m pace drops below 30 sec sprint pace +5 sec
Strike 3: 500m pace drops below 30 sec sprint pace +10 sec
*Sprint for 30 seconds, using your best 500m split time to set up where your "strike" paces are.
Post total calories.


COMPETITORS

Bench Press
...3x10, build to daily max
...2x10+, 75% of daily max
Post daily max and reps/load of +sets.


Core Work:
3-5 rounds:
...10 Wood Choppers per side
...10 Paloff Press per side
...10 Windshield Wipers


Beast Work
"Three Strikes"
...Assault Bike for Max Calories
...Rest 2 minutes after each strike
Strike 1: RPMs drop below 90/80
Strike 2: RPMs drop below 80/70
Strike 3: RPMs drop below 70/60
Post total calories.


"21-15-9 Complex V2" [Comp]
...8-6-4 Power Clean (155/105#)
...7-5-3 Front Squat (155/105#)
...6-4-2 Thruster (155/105#)
...8-6-4 Toes to Bar
...7-5-3 Pull Up
...6-4-2 Chest to Bar
Post time.

Monday, September 25, 2017

2017-09-26 WOD

Wolverine Cycle Week 1

2-4 Sets:
...1 Power Snatch + 3 OHS (80% of 1RM Snatch)
Post heaviest load.


4 rounds for heaviest load:
...50m Sled Drag Forward*
...50m Sled Drag Backwards*
...Rest to recovery.
*Add weight each round. Find the heaviest weight you can maintain a running pace.


COMPETITORS

2-4 Sets:
...1 Power Snatch + 3 OHS (80% of 1RM Snatch)
Post heaviest load.


Snatch Pull to Hip
...6x3 (90% of 1RM snatch)
Post heaviest load.


4 rounds for heaviest load:
...50m Sled Drag Forward*
...50m Sled Drag Backwards*
...Rest to recovery.
*Add weight each round. Find the heaviest weight you can maintain a running pace.


4 Rounds:
...5 Right arm KB Snatch (1x70/53#)
...25' Right arm OHWL (1x70/53#)
...5 Left arm KB Snatch (1x70/53#)
...25' Left arm OHWL (1x70/53#)
RX = 1x50/35# DB

Sunday, September 24, 2017

2017-09-25 WOD

Wolverine Cycle Week 1

For time:
...400m Run
...50 Wall ball (20/14#)
...400m Run
...40 Toes to Bar
...400m Run
...30 Ring Dips
Time cap of 12 minutes. Post time.


Sigma Strength Protocol: Back Squat
...3x10, build to daily max
...2x10+, 75% of daily max
Post daily max and load/reps of +sets.


COMPETITORS

Sigma Strength Protocol: Back Squat
...3x10, build to daily max
...2x10+, 75% of daily max
Post daily max and load/reps of +sets.


Core Work:
...Tabata Russian Twists
...Tabata L-Sit
...Tabata Hip Extension
Sprint every interval, don't game it, and then try to hit that same number every round!


For time
...400m Run
...50 Wall ball (30/20#)
...400m Run
...40 Toes to Bar
...400m Run
...30 Ring Dips (muscle up height)
Time cap of 15 minutes. Post time.


CrossFit Open WOD 13.2
AMRAP in 10 minutes:
...5 Shoulder-to-Overhead (115/75#)
...10 Deadlift (115/75#)
...15 Box Jumps (24/20")
Post rounds/reps.

Thursday, September 21, 2017

2017-09-22 WOD

Here's a panel taken from a Wolverine comic, showing Logan's ability to regenerate his body around his adamantium laced skeleton! That's the goal for tomorrow's workout, to get the work done quickly and be able to recover quickly enough to perform at the same high level in the next round and every round after that!


Wolverine Cycle Test Week

"Regeneration" [RX]
Every 2 Minutes for 5 Rounds:
...10/8 Calorie Row
...10 Wall Balls 20/14#
...30 Double Unders
Score is reps + seconds remaining if you finish the round. For example, finishing in 1:50 would be a score of 60 (50 reps + 10 sec). Post your SLOWEST round.


COMPETITORS

"Regeneration" [Comp]
Every 2 Minutes for 5 Rounds:
...10/8 Calorie Bike
...10 Wall Balls 30/20#
...40 Double Unders
Score is reps + seconds remaining if you finish the round. For example, finishing in 1:50 would be a score of 70 (60 reps + 10 sec). Post your SLOWEST round.

Wednesday, September 20, 2017

2017-09-21 WOD

Magneto, one of the most powerful mutants and villains in the X-Men comicbooks. Magneto has the power to telepathically bend and control metal! One of the more interesting things that make Wolverine so cool is that his skeleton has been coated/bound with adamantium (a fictitious metal in the Marvel comics that is unbreakable)! In an epic battle in comic book history, Magneto rips the adamantium from Wolverine's skeleton, oozing it through any open wounds that were already inflicted from their battle... In this workout, named after Magneto, after a couple of rounds, it might feel as if something is pulling the iron right out of your hands, but don't let go!!


Wolverine Cycle Test Week

"Magneto" [RX]
For time:
...1 - 2 - 3 - 4 - 5 Sets of the DB Complex: 5 Power Clean + 5 Front Squats + 5 Push Press (50/35#)
...800-600-400-200m Run
Each set of the complex must be done unbroken. Time cap of 20 minutes. Post time.


COMPETITORS

"Magneto" [Comp]
For time:
...1 - 2 - 3 - 4 - 5 Sets of the DB Complex: 5 Power Clean + 5 Front Squats + 5 Push Press (50/35#)
...800-600-400-200m Run
Each set of the complex must be done unbroken. Post time.


In Honor of Brehm"
...10 Rope Climbs
...20 Back Squats 225/155#
...30 HSPU
...40 Calorie Row
Post time.

Tuesday, September 19, 2017

2017-09-20 WOD

Wolverine has been the star of Fox's comic movie franchise lately, and this WOD shares the same name that Wolverine uses most, although, it is still an alias. Because of his healing factor, Logan is actually very old, supposedly born in 1880, but is often depicted in the comics as not being able to remember his origins because of brainwashing or "psychic-implants" as part of the Weapon X experiment... It's also a pretty good movie! Have fun with this one!

Wolverine Cycle Test Week

"Logan" [RX]
5 rounds for time of:
...4 Deadlifts (225/155#)
...3 Deficit HSPU (-3.5/-2")
...2 Ring Muscle Ups
...1 Clean and Jerk (225/155#)
Post time.


COMPETITORS

"Logan" [Comp]
5 rounds for time of:
...4 Deadlifts (275/185#)
...3 Parallette HSPU
...2 Ring Muscle Ups
...1 Clean and Jerk (275/185#)
Post time.

Monday, September 18, 2017

2017-09-19 WOD


One of my favorite Open workouts of all time! For those of you who have been around for a while, don't forget to look up your old score from the Games website!


Wolverine Cycle Test Week

CrossFit Open WOD 13.1
AMRAP in 17 minutes:
...40 Burpees to 6"
...30 Snatches (75/45#)
...30 Burpees to 6"
...30 Snatches (135/75#)
...20 Burpees to 6"
...30 Snatches (165/100#)
...10 Burpees to 6"
...AMRAP snatches (210/120#)
Post total reps.

Sunday, September 17, 2017

2017-09-18 WOD

The WOLVERINE Cycle
Dates: 2017-09-18 through 2017-12-09
Cycle Purpose: Develop lightning fast regenerative properties while maintaining beast-like strength and skill.

SUMMARY
Our goal is always to train for proficiency in three critical areas; Strength, Endurance, and Skill. The first half of the year marks the "off-season" for competition, and a chance for us to build a solid base of strength (Hulk Cycle) and skill (Batman Cycle). With the CrossFit Open now less than 6 months away and the competition season just beginning it is time for us to shift our focus to building Endurance (while still maintaining Strength and Skill). Last year we had the Flash to help us in this endeavor, but this year we have a new superhero to follow; THE WOLVERINE.

Wolverine is famous for his superhuman strength and advanced combat technique, but he is best known for the incredible regenerative properties which allow him to heal from (what would normally be) mortal wounds in just a matter of seconds. This regenerative power is also what allows Wolverine to maintain incredible intensity during battle, the same type of intensity we want to bring to our WODs!

As you progress through this cycle keep the following goals in mind:
1. Push the intensity as high and as hard as possible! Treat every WOD as though it were the Open.
2. Hang on longer! To the barbell, to the rig, to your pace; rest is the enemy.
3. Believe in yourself and your abilities. Practice positive self-talk daily; it’s a skill which must be developed like anything else.
4. Get your diet and recovery in check NOW. These habits take months to develop and now is the time.

WHAT TO EXPECT FOR RX:
CrossFit! This cycle will contain a great blend of "classic" CrossFit programming; couplets/triplets, chippers, AMRAPs, EMOMs, the occasional benchmark/hero wod, and even a few "heavy" days. You will notice a decrease in the amount of lifting/gymnastics progressions as these movements appear more frequently in WODs, but don’t worry; we’ll continue to build on our skills/strength throughout the year. In short, expect a lot of variety, and a lot of fun!

WHAT TO EXPECT FOR COMP

Lifting: There will be a notable decrease in both power/Olympic lifting, however, there will still be at least one strength (barbell) movement per day. The purpose of lifting in this cycle is to maintain strength at a muscular and neurological level. Focus on consistently hitting near-maximal lifts. You should NOT be missing lifts in an attempt to PR as it will derail the progress made in previous cycles.

Gymnastics: Progressions will shift away from strict and begin to focus more on dynamic movements. The goal of these progressions is to develop your ability to perform high-repetition sets with limited recovery. Technical proficiency should be the focus rather than just "muscling" out big sets.

Metcons: Treat every WOD like the Open. Come up with a gameplan and attack the workouts relentlessly. Learn from your mistakes and identify your weaknesses. Put in the intensity now so you don’t have to think about it when the Open begins.

Beast Work: Beast work is additional conditioning components meant to turn you from animal to outright beast. Attack these WODs with the highest intensity possible, and focus on your mindset before, during, and after. These WODs are designed to be tough, and you should generally walk away feeling humbled. Practice positive self-talk throughout, and use beast work to develop your mental strength as much as your physical capacity!


Wolverine Cycle Test Week

"Unbroken Fran" [RX]
21-15-9 reps for time of:
...Thrusters (95/65#)
...Pull Ups
*5 deadlifts anytime you break on thrusters. 5 push ups anytime you break on pull ups. Post time.


"Unbroken Heavier Fran" [Comp]
21-15-9 reps for time of:
...Thrusters (115/75#)
...C2B Pull Ups
*5 SDHP anytime you break on thrusters. 5 HSPU anytime you break on pull ups. Post time.


"Phoenix"
For total calories:
...Assault Bike Tabata
...Rest 4 minutes
...Assault Bike Tabata
*Score is total calories after both tabatas. Record individual tabata scores in comments.

Thursday, September 14, 2017

2017-09-15 WOD

The Joker is one of the most well known villains of all time! His disregard for order and love for chaos makes him unpredictable and extremely dangerous. The most well known portrayal of the Joker also comes from the Christopher Nolan trilogy, with Heath Ledger wearing the purple suit! Don't forget to look up your old scores from 2017-06-30!


Batman Cycle Retest Week

Find 1RM C&J (Squat Clean & Split Jerk)


"The Joker"
21-15-9 reps for time of:
...Toes To Bar
...Bar Facing Burpees
...Push Jerk (135/95#)
Time cap of 13 minutes.


COMPETITORS

Find 1RM C&J (Squat Clean & Split Jerk)


"The Joker"
21-15-9 reps for time of:
...Toes To Bar
...Bar Facing Burpees
...Push Jerk (135/95#)
Time cap of 13 minutes.

Wednesday, September 13, 2017

2017-09-14 WOD

Here's an old strength test which was actually tested during the 2013 CrossFit Regionals (although we won't be following the full competition standards and starting weights of Regionals). And then a metcon named for Batman's long-time frienemy, The Catwoman! Who's your favorite Catwoman actress? Remember to look up your old score from 2017-06-29! And go for the WIN, not for the tie!!! Even if the win is by 1 or 2 pounds! That's what the incremental plates are for!


Batman Cycle Test Week

Find 3RM Overhead Squat from the ground. Post load.


"Catwoman" [RX]
3 rounds for time:
...40 Double Unders
...30 Sit Ups
...20 Thrusters (45/35#)
Then,
...400m Sprint
Time cap of 13 minutes. Post time.


COMPETITORS

Find 3RM Overhead Squat from the Ground
"Catwoman" [Comp]
3 rounds for time:
...50 Double Unders
...40 GHDSU
...30 Thrusters (45/35#)
Then,
...400m Sprint
Time cap of 13 minutes. Post time.

Tuesday, September 12, 2017

2017-09-13 WOD

Tomorrow's workout is named after one of Batman's nicknames and is also the GREATEST Batman movie of all time! Christopher Nolan's The Dark Knight! This was the first of the Nolan trilogy to introduce the Bat-cycle (hence, the Assault Bike). Remember to look up your old scores from 2017-06-28!


Batman Cycle Test Week

"The Dark Knight"
AMRAP in 8 Minutes:
...12/10 Air Assault Bike Calories
...6 Box Jump (30/24")
...2 Rope Climbs
Post rounds/reps.


3 rounds for max reps:
...1 Minute KB Lunge (53/35#)
...1 Minute Pistols
...1 Minute Row (for calories)
*Rest 30 seconds between movements AND rounds. Post total reps.


COMPETITORS

"The Dark Knight"
AMRAP in 8 Minutes:
...12/10 Air Assault Bike Calories
...6 Box Jump (30/24")
...2 Rope Climbs
Post rounds/reps.


3 rounds for max reps:
...1 Minute KB Lunge (70/53#)
...1 Minute Weighted Pistol (50/30#)
...1 Minute Row (for calories)
*Rest 30 seconds between movements AND rounds. Post total reps.

Monday, September 11, 2017

2017-09-12 WOD

Batman Cycle Retest Week

"Elemental" [RX]
For time:
21-15-9 reps of:
...Wall Ball (20/14#)
...Abmat Sit Up
Rest 1 Minute
5 Rounds:
...7 Push Press (95/65#)
...7 Pull Up
Rest 1 Minute
6 minutes to Establish a 1RM of the Complex:
...Hang Power Clean + Push Jerk + Hang Squat Clean + Split Jerk
Post time to complete the first two parts, then your heaviest load for the complex. Compare to 2017-06-27!


COMPETITORS

3 RFT of:
...50' Sandbag Burpee Broad Jump (50/30#)
...10 Dumbbell Squat Snatch (50/35#)
Post time.


"Elemental" [Comp]
21-15-9 reps of:
...Wall Ball (30/20#)
...GHD Sit Up
Rest 1 Minute
5 rounds of:
...7 Push Press (115/75#)
...7 Chest to Bar Pull Up
Rest 1 Minute
6 minutes to Establish a 1RM of the Complex:
...Hang Power Clean + Push Jerk + Hang Squat Clean + Split Jerk
Post time to complete the first two parts, then your heaviest load for the complex.

Sunday, September 10, 2017

2017-09-11 WOD

It's RETEST Week for the Batman Cycle! Remember to look up your old scores in WODTogether (or your notebooks) so you know what to shoot for! Just like Test Week, we're starting off with "Batarang!" Who knows which Batman movie (and actor) this particular Batarang is from?


Batman Cycle Retest Week

Find 1RM Squat Snatch
*Open standard (continous movement in the squat; Snatch + OHS is a no rep!)


"Batarang" [RX]
...400m Run
...100' Bear Crawl
...20 Power Clean (135/95#)
...15 Ring Dips
...20 Power Clean (135/95#)
...100' Bear Crawl
...400m Run
Time cap Of 15 minutes.


COMPETITORS

Find 1RM Squat Snatch


"Batarang" [Comp]
...400m Run
...50' HS Walk
...20 D-Ball Over Shoulder (100/70#)
...15 Bar Muscle Ups
...20 D-Ball Over Shoulder (100/70#)
...50' HS Walk
...400m Run
Time cap Of 15 minutes.

Thursday, September 07, 2017

2017-09-08 WOD

Since this is the Batman Cycle, we wanted to pay tribute to one of the most famous Batman actors of all time, Adam West! His campy portrayal of Batman was often called "The Bright Knight" and made Batman and Robin fun to watch for the whole family, as opposed to the dark, brooding, and gratuitously violent Batman we currently have in Batman v Superman.

The workout is 25 minutes long, which was the actual run time of the Batman TV series, and the reps for the first 4 movements correlate to the initial air date for the series on January 12, 1966. Most of the movements have some correlation to the Batman TV show, the obvious ones being the rope climbs and the overhead bomb run ("somedays you just can't get rid of a bomb!"). The push up variations represent the infamous punching that was always accompanied by words describing their impact spontaneously materializing out of thin air! And the toes to bar represent the swinging kicks that were often seen in many Batman fight sequences. The double unders don't represent anything, that was the only movement I could pick where doing 66 of them per round wouldn't be ridiculously hard... Have fun tomorrow and remember we're doing this in memory of Adam West!


Batman Cycle Week 10

In memory of "Adam West"
AMRAP in 25 minutes of:
...1 Rope Climb
...12 Clapping Push Ups
...19 Toes to Bar
...66 Double Unders
...200m Overhead "Bomb" Run (20/14# med ball)
Post rounds/reps.


COMPETITORS

Back Squat
...5-5-3-3-1-1-1-1-1 for load.
Post heaviest load.


Speed Bench
...7x4 (65%)
Post load.


Snatch Deload: Work up to 60% of 1RM x 1-3 sets
C&J Deload: Work up to 60% of 1RM x 1-3 sets


Navy Boxing Pull Up Progression:
3x3 (all strict and unbroken):
...Pull Up Grip
...Narrow Grip
...Wide Grip
...Mixed Grip (both ways)
...Chin Up Grip


In memory of "Adam West"
AMRAP in 25 minutes of:
...1 Legless Rope Climb
...12 Alternating 1-arm Push Ups
...19 Toes to Bar
...66 Double Unders
...200m Overhead "Bomb" Run (30/20# med ball)
Post rounds/reps.

Wednesday, September 06, 2017

2017-09-07 WOD

Another way of doing those BANDED speed deadlifts in case you can't set up the pins (like when an entire class is using the pull up rig), or if you don't have any! Want more tension? Use a heavier band. Want band tension earlier in the lift? Put the bands on the outside of the plates! Go Erika!


Batman Cycle Week 10

Speed Deadlift
...8x3 (60% + light band)
Post load.


5 rounds for max reps: [RX]
...1 minute Row (calories)
...1 minute HSPU
Rest 30 seconds between movements and rounds. Post total reps.


COMPETITORS

"Aerobic Capacity WOD:
...Aerobic Capacity Recovery Day"


Speed Deadlift
...8x3 (60% + light band)
Post load.


"Penguin"
30-20-10 reps for time of:
...Toes to Bar
...Overhead Squats (135/95#)
...100m Farmer Carry (70/53#)
Post time.


HS Walk:
...4 Attempts for Max Distance
...4 Attempts for Max Static Hold
Rest 30 seconds between attempts.


5 rounds for max reps: [Comp]
...1 minute Row (calories)
...1 minute HSPU*
Rest 30 seconds between movements and rounds. Increase deficit by 1" every round. Post total reps.

Tuesday, September 05, 2017

2017-09-06 WOD

Batman Cycle Week 10

Clean:
...3x1 (85% of 1RM)
Post load.


Pause Front Squat
...3x4x5sec (62.5%)
Post load.


COMPETITORS

Push Press
...5-5-3-3-1-1-1-1-1 reps for load.


Pause Front Squat
...3x4x5sec (62.5%)
Post load.


Clean Deload:
...3x1 (85% of 1RM)
Post load.


Sigma Gymnastics Endurance Progression: HSPU
Every 2 minutes for 5 rounds:
...10 Strict into Kipping HSPU
Post total strict reps.


AMRAP in 12 minutes of:
...15 Wall ball (20/14#)
...50ft Overhead Walking lunge (20/14#)
...100m Burden Run (20/14#)
Post rounds/reps.

Monday, September 04, 2017

2017-09-05 WOD

Batman Cycle Week 10

"Week 10" [RX]
...10 Burpees over the bar
...10 deadlifts (115/75#)
...10 Burpees over the bar
...10 Power cleans (115/75#)
...10 Burpees over the bar
...10 Front squat (115/75#)
...10 Burpees over the bar
...10 Push press (115/75#)
...10 Burpees over the bar
...10 Thruster (115/75#)
Time cap of 13 minutes. Post time.


GHD Work:
2-4 rounds NOT for time:
...Max unbroken Hip Extension
...Max unbroken GHD Sit-Up
...Max unbroken Back Extension
Post total reps.


COMPETITORS

Back Squat
...5x2 (90% of 2RM)
Post loads.

Sumo Deadlift
...5-5-3-3-1-1-1-1-1 reps for load.
Post heaviest load.


Jerk Deload:
...Work up to 85% of 1RM x 1-3 sets


GHD Work:
4 rounds NOT for time of:
...Max unbroken Hip Extension
...Max unbroken GHD Sit-Up
...Max unbroken Back Extension
Post total reps.


"Week 10" [Comp]
...10 Burpees over the bar
...10 Deadlifts (135/95#)
...10 Burpees over the bar
...10 Power cleans (135/95#)
...10 Burpees over the bar
...10 Front squat (135/95#)
...10 Burpees over the bar
...10 Push press (135/95#)
...10 Burpees over the bar
...10 Thruster (135/95#)
Post time.

Sunday, September 03, 2017

2017-09-04 Hero WOD for Labor Day!

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.


Batman Cycle Week 10

In honor of "Jared" (team-style)
4 rounds for time with a partner:
...800m Run
...40 Pull Ups
...70 Push Ups
One partner works at a time. Partition run and reps as desired. Post time.


COMPETITORS

In honor of "Jared"
4 rounds for time:
...800m Run
...40 Pull Ups
...70 Push Ups
Post time.


Remember, for Sigma's Holiday WOD tomorrow (Labor Day), there will be only ONE class for the whole day at 8:30am! All other class times are canceled! Holiday WODs are open to the public, so feel free to invite your friends and family who might be curious about CrossFit or fitness, or anybody who wants to burn some extra calories before going to any Labor Day barbecue!