WOD 9.8.14

Main – CrossFit

We are entering a 60 Day period where we will maximize the time of the class. Be prepared to be doing more work! More fun, more fitness, more results. We’ll de-load along the way. 🙂

Your nutrition matters, if you have considered adding Juice Plus, now would be a smart time to do it.


Short Warm Up
Run 200M
10 Squats
10 Push-ups
10 Sit-ups
30 Second Samson per side
30 Second Batman
10 PVC OHS and Pass throughs


Front Squat (5,4,3,2,1 – 12 minutes to a 1 RM)

Between EVERY set, do a 30 Second Side Plank Hold per side. One arm on the ground, other arm to the sky, holding a side plank.

Weighted Pull-ups (3, 3, 2, 1 – in 10 Minutes get a 1RM)

Do a 45-60 second elbow plank between each set of weighted pull-ups


Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Cool Down

Roll, stretch and be wise.

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