Strength/Skill:

Clean and Jerk

WOD:

3 Rounds for time of:

30 Box Jumps (24/20)

20 Wall Ball (20/14)

2 Clean and Jerks (135/105)

every minute on the minute till complete

Post time and weight used to comments

Skill:

Double-Unders/Ring Dips

WOD:

AMRAP in 20 Min of:

30 K-Bell Swings

200m run

15 Ring Dips

30 Double-Unders

Post rounds to comments.

Strength:

Split Jerk 3x5

WOD:

7 Rounds for time of

7-Push-ups

14-Knees to Elbows

21-Squats

Post Split Jerk weight and WOD time to comments.

Strength:

Overhead Squats 3x5

WOD:

Row 1000m

30 Overhead Squats (135/95)

Run 1200m

Post 3x5 weight and WOD time to comments.

Strength/Skill:

100 K-Bell Swings

WOD:

AMRAP in 17 Minutes of:

1-Bear Crawl

5-HSPU

10- Box Jumps (24"/20")

15-Sit-ups

Post rounds to comments

Strength/Skill:

Pistol Skill work/Squat Clean form

WOD:

AMRAP in 20 Min

3-Squat Cleans (155/115)

5- HSPU

7-Pistols

Post time and weight used to comments

Strength:

Push Press 3x5

Skill:

Double unders

WOD:

"ANNIE"

50-40-30-20-10

Double-unders

Sit-ups

Warm-up

WOD:

RUN 5K

Post times to comments

Strength:

Deadlift 3x5

WOD:

"ROY"

5 Rounds for time of:

15-Deadlifts (225/155)

20-Box Jumps (24" box)

25-Pull-ups

The lifting meet went great at Locals Gym, Jesse Ward and all his cronies did a fantastic job of running a very smooth and fun meet. CrossFit Everett had a great showing with James taking first place out of all the raw lifters and Rick setting two new PR's Back Squat 480 and Deadlift 500. Locals Gym will be hosting another lifting meet in November. I would love it if we could get a bigger group of lifters from CrossFit Everett to go and represent. If you are interested please let me know. Best line I heard this weekend "Damm, crossfitters are not supposed to be that strong."

Strength:

Weighted Sit-ups 3x15

WOD:

3 rounds for time of

30 Push-ups

21 Overhead Squats

Post weight and time to comments