Happy Birthday Nonkie! 9/27/2017 WOD

 

Nonkie
Happy Birthday Nonkie!

A very special workout, for a 
very special guy, who keeps 
us on our toes and always 
reminds us to smile and enjoy 
life to it's fullest.

Skill/Strength
Double-under practice
NFT
27-18-9
Double-under
Push-up

WOD
5RFT
12 Deadlifts
9 Hang Power Cleans
6 Push-Jerks
*Select a load that will 
challenge you, but also 
allow you to perform each 
group of movements unbroken 
and with perform form.  If form 
begins to breakdown during the 
workout, take a break, shed the 
weight.  This is for technique!

 

9/23/2017 WOD

 

FullSizeRender
Skill/Strength
Clean
3-3-3-3-3

WOD
2017 Team Series Event 3
Rx'd
For Time:
50 Synchronized wall-ball shots
30 Cleans, 135/95 lb.
50 Synchronized wall-ball shots
20 Cleans, 185/135 lb.
50 Synchronized wall-ball shots
10 Cleans, 225/155 lb.
Me: 20-lb to a 10-ft target
Women: 14-lb to a 9-ft target
Time Cap: 12 minutes

Scaled
For Time:
50 Synchronized wall-ball shots
30 Cleans, 95/65 lb.
50 Synchronized wall-ball shots
20 Cleans, 135/95 lb.
50 Synchronized wall-ball shots
10 Cleans, 155/105 lb.
Me: 14-lb to a 9-ft target
Women: 10-lb to a 9-ft target
Time Cap: 12 minutes

 

9/22/2017 WOD

IMG_2090
Hmmm...Doubles or Singles?

Skill/Strength
Hang Power Snatch
5-5-5-5-5

WOD
2017 Team Series Event 2
Rx'd
For Time:
120 double-unders
60 chest-to-bar pull-ups
60 hang power snatches
120 double-unders
95#/65#
Time cap: 15 minutes

Scaled
For Time:
120 single-unders
60 jumping chest-to-bar pull-ups
60 hang power snatches
120 single-unders
65#/45#
Time cap: 15 minutes

 

9/21/2017 WOD

IMG_2072

Have you scooped up your partner yet?
You know it's not too late to join in the fun!
Grab a partner and sign up at games.crossfit.com/teamseries or just play along with us for fun.

Skill/Strength
Thruster
5-5-5-5-5

WOD
2017 Team Series Event 1
9-15-21
Synchronized thrusters
Synchronized bar-facing burpees
Rx'd 95#/65#
Scaled 65#/45#