WOD: “21-15-9” -Sat 9.29.12
“21-15-9” 225 lb Deadlift 135 Overhead Squat Post Results Source: Crossfit.com
“21-15-9” 225 lb Deadlift 135 Overhead Squat Post Results Source: Crossfit.com
“AMRAP” 15 minutes of 10 Toes to Bar 20 HRPU 30 Double Unders Post Results
“Donna on Roids” 3RFT 50 Thrusters (75/45) 50 Burpees 50 Full Crunches Post Results
“AMRAP” 15 minutes of 5 HSPU (or HRPU) 10 Thrusters (95/65) 15 Sumo Squats (97lb 44kg) 250 Meters on the Rower Post Results
“Catch Me If You Can” 500 Jump Rope 1 Lap Around School (~.45 Mile) 200 Air Squats 1 Lap Around Track (400 Meters) 100 KB
“AMRAP 3,6,9” Squat Cleans (115/75) Dips Wall Balls HRPU 30 Minutes Cash Out: Full Crunches (AMRAP 4 min)
“AMRAP” As many reps as possible of: Ring Muscle Ups 10 minutes
“Deck of Cards” 15 Minutes of: Hearts: Full Crunch Diamonds: Tire Flip Clubs: Burpee Spades: Split Push Jerk Joker #1 – .45 mile run Joker
“Gym AMRAP” 10 Pull Ups 8 Bentover Rows 12 KB Swings for 10 minutes
“AMRAP 2:1” 30 minutes of 30 Overhead Lunges 20 KB Swings 10 HRPU Work for 2 minutes, rest for 1 min. If you leave