Team WoD - Sep. 21, 2017

AMRAP – 25 Minutes

25 Wall Balls – 20/14# [Double Squat]
25s L-Sit Hold
25 Weighted Sit-Ups – 35/25#
25 KB Swings – 2/1.5pd
25 Push-Ups [Ring Dips]
25s Rope Hang Hold

Note: The rep scheme for each movement must be done unbroken for the certain pairs:
M/M – 13/12
M/F – 15/10
F/F – 13/12
If the movement is not done unbroken, you must restart the movement.

AMRAP – 5 Minutes
40 TGU – 25/15#
Both partners working at the same time

  • CrossFit Success Story
    Tracy Carnell – Program Design Client

    Increase the speed of results with personalization

    Read the full story
  • CrossFit Success Story
    Kat Laforet – Program Design Client

    How individualized program design helped Kat move from CrossFit newbie to a competitor

    Read the full story
  • CrossFit Success Story
    Scott Wearmouth – Program Design Client

    I found strength, skill work outs and programming online but really did not have much direction…to be honest, I was likely doing more harm than good. I was quickly realizing I was not going to achieve my goals without a coach and some proper programming…

    Read the full story

Partners & Links