Buddy WOD with a Pet Rock
Together run 200M
then, while one holds the pet rock 70/53/44
alternates with the buddy to chip away at:
200M Row each
4 Rope Swim or 2 Rope Climb
50 Ring Row
50 Squats
50 KTE
50 Wall Ball
Together run 200M
Great workout introducing friends to CrossFit! Some really cool people came! Thanks!
Maximus!
Maximums
2 min max windmills
1 min plank hold
2 min max TGU
1 min squat hold
2 min clean and press
1 min frog stand hold
2 min max Russian swings
1 min hand stand hold
(all 2 min max performed w Kbs)
2 rounds
400m
20 push press 55/85
….
2 rounds
400m
20 power cleans 55/85
Bodyweight complex
Amrap 15 min
10 BWC*
10 pullups
*
1 BWC =
Squat
Pushup
Situp
Burpee
Great effort guys! Some really tough WODs and competition. 70, 000 entrants!
The box and your coaches are proud of all of you for consistently delivering your best effort at the Open WOD each week for 5 weeks!
It really was an opportunity to accurately assess our strengths and weaknesses. Showing us where we need work to round out.
Give these members a “High Five” when you see them!
Congratulations to:
Mark Griffith
Placed 203
Worldwide – Masters Men Age 55-59
Danielle Griffith
Placed 253
Northeast – Women
Sean Reader
Placed 809
Northeast – Men
Brian Paster
Placed 1092
Northeast – Men
Shaun Enright
Placed 1335
Northeast – Men
Keith Healy
Placed 1360
Northeast – Men
Jason Marriott
Placed 1376
Northeast – Men
Tom King
Placed 1540
Northeast- Men
We will continue to get “Better, Faster, and Stronger”!
Diane
21-15-9
Deadlift 225/185
HSPU
Great time to bring your friends/ family members / whatever to come check out a WOD!
You can workout with them to help them with form and encouragement.
We promise not to make it too tough! 
Maybe pick them up off the floor if needed…
We promise not to make it too tough!
Both classes 9:15AM and 10:15 AM!