WOD 9.15.14

Main – CrossFit


Keep it short –
100M Run
100 Singles
10 Push-ups
10 Squats
10 Second Samson Stretch
Stretch Front Rack Position (PVC)
30 Second Batman with PVC in front rack
10 Pull-ups or Ring Rows


Front Squat ( 4 X 6-8 : 30X1)

Lower in 3 seconds, 0 seconds at the bottom, explode out of the hole and 1 second rest at the top.

Max 60 Second Rest between. Try to start at a weight and stay there.

Weighted Pull-ups (4 X 2-3 : 20X1)

Lower from the top in 2 seconds, 0 seconds at the bottom and explode back up, hold chin over bar for 1 second. This is HARD this way.

If you have no pull-ups, you will do JUMPING Pull-ups 40X1, record 0 pounds; jump up, and hold chin over the bar for 1 second to start, lower in 4 seconds, and then explode back up in a jump and hold for one second over the bar, repeat.


“Sprint to the Dentist and Back” (4 Rounds for time)

4 Rounds
200M Sprint
15 Wall Balls 20#/14#
10 Burpees
1 minute rest

RX + = 10 Burpee Cleans, burpee then clean, 135#/95#

(RX + is for those working on strength building over the next 60 Days)

Cash Out

Metcon (Time)

“Cash Out A – Weight Loss Group
400M For Time

Metcon (Time)

Cash Out B – Mass Builder Group
30 – 2 POOD/1,5 POOD Swings for time
Attempt to pull more as a snatch

Cool Down


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