WOD 9/17/14
8 Minutes of Back/Hip/Ankle Mobility
A- WU- 2 RNFT of: 10 Calorie Row/10 Each OH Lunge (45/25)/15 Back Extension/5 Box Jumps (30/24″) – 6 Minute Cap
B- HPC- 12 Minutes To A Challenging Triple
C- Squat- 7/7/7/7/7 @ 75% of 8/15/14 (+ 2.5 – 10lbs from 9/10/14) – 20 Minute Cap
D- Tabata- Row Max Distance
*E- NFT- 20/20/20 GHD Hip Extension + 25/25/25 Seated Banded Ham Curl
*= Complete as much as possible in time remaining.
Post your scores to the Whiteboard.
That sign is so dope
Competition out in NJ- at Crossfit GSP..pretty big box and Reebok owned..
Patty, Marcos?? I’ll just come and watch
https://www.eventbrite.com/e/crossfit-gsp-devils-games-tickets-13111917097
Warm Up : 2 RNFT of: 10 Calorie Row/10 Each Lunge (25)/15 Back Extension/5 Box Jumps (24″)
High Hang Power Clean – 3/3/3/3/3 @ 35k/40k/45k/50k/53kx1
Squat- 7/7/7/7/7 @ 75% 155lbs – No additional weight
Tabata- Row = 631meters
NFT- 20/20/20 GHD Hip Extension + 25/25/25 Seated Banded Ham Curl
Just a reminder: we are hosting a CrossFit Kettlebell Cert with Jeff Martone on 9/27 & 9/28. Keep in mind that the Box will be closed to the public the entire weekend.
Maybe we can add some evening classes…. let me know
This is a nice pic. Those ppl need to move their car. Running is taking place.