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WOD

26
Sep

FRONT SQUAT 1 REP MAX

WOD 9 . 4 . 17A. Find a 1 RM Front Squat

4 – 3 – 2 – 1 – 1 – 1 -1 – 1

Goal is to find a one rep max front squat

B.

Cash out

7 min amrap

7 DB Thrusters ( use DBs that you can go 3 + sets unbroken )

30 Dubs

26
Sep

LABOR DAY HELEN FOR HOUSTON

Come on in!

We are open for group classes srarting at 830 am and class at 10am on Labor Day September 4th

“Helen for Houston” Partner style.

Teams of 2

Run together ,  divide reps with partner.

Modification for the run is to divide the run with your partner.

Run 1200m

63 Kettle bell swings 53 / 35

36 pull ups

Run 800m

42 Kettle bell swings

24 pull ups

400m Run

21 Kettle bell swings

12 pull ups

To make a donation, click here:

https://www.youcaring.com/harveyaffectedcrossfitaffiliates-918397

26
Sep

KRISTI

Happy Birthday , Kristi. I hope you have a great day. Here is a WOD that goes along with her tag line , Less is more. Krisi is a real motivated athlete that chooses to put in extra work on her lunch break. When she comes in at lunch and asks what to do for extra credit, I usually have her work her weaknesses. Assault Bike, strict gymnastics, intervals… gross stuff. She does it, then comes back the next day asking for more. What a great mindset. Have a happy birthday.

WOD 9.1.17

“Less is more ”

For time

9 – 1 Push Jerk 155 / 105

1 Rope Climb between sets.

26
Sep

COLD WAR

Fall Referral Program ! You can win a free month and CASH for referring your friends to try a class. Easy peasey lemon squeezy.

Rules : every friend you bring to try a class, gets you a raffle ticket. Get as many friends as you want. End of the month we will do a drawing and winner gets a free month. All Saturday classes will be bring a friend day – no obligations to sign up or join.

Every friend that signs up , you get an additional $50 cash on the spot. Buy some gear, fill up your tank , get some lunch – as a thank you for referring your co workers, neighbors, classmates, relatives and spouses to CrossTown.

WOD 8 . 31 . 17

COLD WAR

For time

Row 1000m

50 single arm Russian KBS ( 25 L / 25 R )

100 situps

50 single arm Russian KBS ( 25 R / 25 L )

Run 1000m

26
Sep

BON VOYAGE

Ashley is leaving CrossTown Thursday, tomorrow is her final evening class. We will all miss her very much. Whatever box she travels to in the future will be gaining a great athlete. I remember when she joined and she was typical distance runner turned CrossFit. What I did not expect was the determination and coachability she had. She competes in CrossFit regularly and is game for any WOD. Have a great Bon Voyage WOD.

WOD 8. 30 . 17

” Bon Voyage ”

7 x 2 min Rounds

Buy in for each round :

7 toes to bar

7 box jumps 24/ 20

Max Hang Squat Cleans 135 / 85

Score total squat cleans to comments.