Friday – 170915


  • In-house Weightlifting Competition
    • Sept 30th
      • Check-in/Weigh-in – 8:30am-9:00am
      • Opening Remarks – 9:00am
      • Lifting Begins – 9:30am
    • Informational meetings will be held Wednesdays and Saturdays after Barbell WOD
    • No weight classes – scoring explained at info meetings
    •  USAW lifting standards
    • $20 registration fee – REGISTER HERE


Every 2 minutes for 10 minutes (5 sets):
3 Push Press + 2 Push Jerk
– increase load as possible


Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.



Complete as many rounds and reps as possible in 12 minutes of:
150 Wall Ball Shots (20/14)
90 Double Unders
30 Ring Muscle Ups

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