9am Ryen runs the show! beTHERE!!!
Rye is gonna keep the gym open for a bit afterwards to allow for some rowing.
Buy In:get Ready!
Open WOD 14.4 (copied and pasted from games.crossfit.com):
Complete as many rounds and repetitions as possible in 14 minutes of:
40 wall-ball shots, 20 lb. to 10-foot target (women 14# to 9-foot target)
30 cleans, 135 lb. (women 95#)
20 muscle-ups (sub pullups and dips at a 1:1 ratio)
Many of you signed up for the Fall Team Challenge. Many of you have a 0 beside your name. You're better than that!
Buy In: Squat moblity, press mobility
5 Rounds (for quality and load- you'll record your heavies set of each movement, resting as needed).
8 reps Front Squat
8 reps Bench Press
This workout will demand massive amounts of sharing. You can do it! If I were laying it out, I would dedicate 6 racks to Front Squats and 6 racks to Bench Press. Remember, sharing is caring. Practice caring... today!
Buy In: getREADY.
This workout is 10 consecutive rounds of 3 minutes with NO REST in between rounds. This means every athlete will head out the door at 0,3,6,9,12,15,18,21,24 and 27 minutes.
Run 400 meters.
Once you have completed your run begin working on Cindy (5 pullups, 10 pushups, 15 squats). You have the balance of the available time to do as much work as possible. To be clear: you finish your first run at 1:38. This means you have 1:22 to work on rounds of Cindy. Suppose in this example, the athlete completes ONE FULL ROUND plus 5 pullups and 10 pushups and 2 squats before the clock strikes 3 minutes. When the athlete returns from the second run, he will PICK UP WHERE HE LEFT OFF and in this case he will begin with squats completing the set he began (13 squats) before beginning the next round of Cindy with pullups and working until the next three minute round begins at the 6 minute mark.
Score for this WOD is rounds plus reps of Cindy.
Read until you achieve comprehension.
Buy In: Unloaded barbell snatch progression 5 reps each.
Snatch. Post heaviest lift to comments. (Power if you can't squat)
IF,AND ONLY IF, you feel like you have way too much time on your hands (once you're done lifting) plan to Row 2k as a finisher.