* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17

** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays.

WOD:

1) Halting Power Snatch: 1 Rep EMOTM x 15 sets

Warm-up as needed. Start around 60% of your 1RM. Pull the bar to just above the knee and hold for 3 seconds then finish the rep.

2) Halting Power Clan + Push Jerk: 1 Rep Every 1:30 for 10 sets

Warm-up as needed. Start around 60% of your 1RM. Pull the bar to just above the knee and hold for 3 seconds then finish the rep

3) 3 rounds AQAP:

800m Run

30 Deadlifts 135/95

20 Chest-to-bar Pull-ups

10 Overhead Squats 135/95

4) Wall Facing Handstand Push-ups: 10 minute EMOTM

You choose the reps. If you need to work deficit, set that up appropriately.

5) Pausing Ring Dips: 5 sets of 3

Rest 90-120 seconds between sets. Pause 2 seconds at the top, and 2 seconds at the bottom. Add load if able.

6) Ring Push-ups: 3 minutes Max Reps

Ideally keep track of sets you hit. No sets smaller than 3 reps.

7) Sled Drag: 400m

Light. Focus on waking through your heels.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE