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WOD

3
Sep

Heidi’s Happy Place

9 . 4 . 19 WOD

Heidi’s birthday was labor day , second of September, but we love giving our members a challenge – if they ask for it. Go for broke on this one and run like the wind. You are such a joy in our 830 class. Have fun on this one and push hard for your birthday!

Heidi Happy Place

For time

Run 800m

3 Rounds of “Heidi”

Run 400m

3 Rounds of “Heidi “

Run 800m

1 Round of Heidi :

37 Dounle unders

9 deadlifts 225 / 155

2
Sep

Back Squat strength

7 – 6- 5 – 4 – 3 – 2- 1 building on the 3 minute

B . Cash out

8 Rounds ( stability practice )

20 second ring hold ( top position ) scale with stationary station

rest 20 seconds

20 second hand stand hold on the wall , scale with feet on box or plank

rest 20 seconds

1
Sep

Hero WOD Jenkins

WOD 9 . 2 . 19

“Jenkins”

namesake photo

This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.

Lt Jenkins, who was in his mid-20s, died during the so-called “30-miler” march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.

40 min AMRAP with a partner, divide reps and run together

50 burpees

400m run

50 KBS 53 /35

400m run

50 pullups

400m run

50 push ups

400m run