October 31, 2014 – “Mayhem”…

10 Rounds Row 200m 10 Box Jumps (24/20) Start a new round every 2 minutes. * If you the complete round in 2 minutes rest for remaining time. New round starts every 2 minutes. * Via CrossFit Mayhem * Compare to March 1,...

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October 30, 2014 – Snatch Balance & 3RM Squat Snatch…

SKILL: EMOM 8 wallwalks, handstand holds, handstand walks – 45 seconds * scales – scale movements to most difficult variation you can complete or time to 30 seconds or 20 seconds 3×5 Snatch Balance 3RM Squat Snatch(not touch and go, can regrip) Cash out: MAx 500 M row * Leaderboard WOD

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October 29′ 2014 – “Kristoff”…

22-16-10 Pullups Front Rack Lunge (165/115) * Lunge is total steps NOT each leg * Scales 1. 135/95 2. 95/65 3. 65/45 * Via CrossFit Synergistics

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October 28, 2014 – “Harry”…

3 RFT: (155/105) 5 Deadlifts 5 Hang Squat Cleans 5 Jerks 10 Burpees Via CFNE

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October 27, 2014 – “Dynamix”…

7 Minute AMRAP: Athletes will have 7 minutes to complete as many reps as possible. The workout rep scheme and movements are as follows: Level 3: 6 Handstand Push Ups 8 American KB Swings (70/53#) 12 Sumo Deadlift High Pulls (70/53#) Scaling Options: Level 2: Hand Release Push Ups, American KB Swings 53/35# / Sumo Deadlift (NO HIGH PULL) Level 1: Hand Release Push Ups From...

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October 26, 2014 – “Blackjack”…

EMOM 21: Min 1: 3 Jerks (135/95) Min 2: 10 Situps Min 3: 3 OHS (135/95) * 7 sequences of the above – 21 total. Via Kevin D.

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October 25, 2014 – “Boat Race”…

Three Rounds for time of: Row 500 meters Run 400 meters Rest 3 minutes between rounds. (*First come first serve on rowers. When it is your time to row – pick first available rower and start your round.) Record your total time for each round. Your splits are your score. * Compare to October 19, 2013 * WOD courtesy of CrossFit New...

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October 24, 2014 – “Fran”…

21-15-9 Reps for Time of: Thrusters (95/65) Pull Ups * 10 minute cap. Scale appropriately * Compare to May 17, 2014

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October 23, 2014 – “The Irish Goodbye”…

30 Wall Balls (20/14) 5 Deadlifts (315/225) 30 Wall Balls 4 Deadlifts 30 Wall Balls 3 Deadlifts 30 Wall Balls 2 Deadlifts 30 Wall Balls 1 Deadlifts * WOD Via Kevin D.

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October 22, 2014 – 3-3-3 Squat Snatch & “Unforgiven”…

3-3-3 Squat Snatch Metcon: “Unforgiven” 21 Back Squats (95/65) 30 Push Ups 15 Back Squats (95/65) 30 Push Ups 9 Back Squats (95/65) 30 Push Ups

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October 21, 2014 – “Fun Dip”…

200 double unders 100 situps 50 KBS (53/35) 25 Front squats (95/65) 10 HSPU ***competitors : 25 Front squats (115/80) 10 deficit HSPU (45/25)

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October 20, 2014 – “Midline” & Deadlifts…

EMOM 12: ”Midline” Odd: 20 sec hollow rock hold Even: 5 TTB Strength: Deadlifts 7 @ 50% 1rm 5 @ 75% 1rm 3 @ 85% 1rm Cash out: 15 GHD Hip Ext

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October 19, 2014 -”Josh”…

95/65 pound Overhead squat, 21 reps 42 Pull-ups 95/65 pound Overhead squat, 15 reps 30 Pull-ups 95/65 pound Overhead squat, 9 reps 18 Pull-ups SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. * Compare to September 26,...

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October 18, 2014 – “Trips Eleven”…

Teams of two: AFAHP: 1 mile run (each athlete runs 800m) 200 Box Jumps (24/20) 30 Kettlebell Thrusters (35/26) 200 Wall Balls (20/14) 1K Row * non rowing partner must hold plank (on elbows), if plank is broken the person who broke does 5 burpees their partner has to do 10 * Partners must do rowing in minimum increments of 250 * athletes can split up box jumps, thrusters...

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