8 Minutes of Back/Shoulder Mobility (click links for details)

A- WU- 200M Run @70% RPE + 3 Rounds of: 160 Yard Shuttle (40 Yard Sprint 4 X’s afap); 2 Minutes Rest

B- 8-10 Minutes To WU T2B/DeadLift to 225/155 + 2 Rounds of: 3 DeadLift/3 Toes To Bar at a hard but sustainable pace; 90 Seconds Rest + 6 RFT of: 6 DeadLift (225/155 or 185/115 or 135/95)/8 T2B (Hanging Knee Raises)

C- 3 Rounds of: 25 Calorie Row; 1:1 Rest To Work Ratio

Post your scores to the Whiteboard.

7 replies
  1. Dariel
    Dariel says:

    Wodapalooza wods (took 40 minutes to get smh)
    Wod 1 –
    3 minutes to complete
    3 Position Snatch complex for max load
    Below the knee
    Above the knee
    (Tie breaker is max ohs)
    Cannot drop the bar at any time for the complex to count

    Wod 2
    Amrap 12:00
    12 thrusters (Ascending weight)
    35 double Unders
    Men’s start at 75lb and go up by 20lbs each round
    Women start at 55lb and go up by 10lbseach round

  2. Smanik
    Smanik says:

    Man, did I ever tell you how much I LOVE Thrusters?!?!? Because I really do love them… really.


  3. Tina D
    Tina D says:

    You guys watch the Froning documentary! It’s awesome and of course inspiring as hell! Rich is the man!

    • Coach TamBOT
      Coach TamBOT says:

      I was going to put the Froning Movie on during the potluck on Sunday since we will all be together anyway 🙂

      Hope everyone can stick around! We are gonna miss you & Marcos at FGB this weekend Tina

  4. Jack
    Jack says:

    Dropped in at Crossfit Gladius

    A) 100M lunges with 16KG KBs, 50M bear crawl, and 50M frog jumps
    B) Push Press; 4 x @125#, 3×3 @ 145#, 2×2 @155#, 2 x @165#
    C) 3RFT of 30 HPC @95#, 30 abmat SU, 30 box jumps – 24″ = 15:37

  5. Smanik
    Smanik says:

    Comp Team 10/2/15

    A) 250M Row + 6 Rounds of: 100M Sprint Row – 0:16-17 each
    B) Power Clean + Front Squat – 98kg
    C) 6 RFT of: 6 DeadLift (225)/8 T2B – 4:21
    D) 12 Minutes AMRAP of: 1 Rope Climb (15 ft)/15 Calorie Row – 9rds
    E) Pendlay Row 4×10 (135) + D.B. RollBack Extensions 4×8 (35×2) + GHD Back Extension 4×10


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