1418: Friday

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Mark Benjamin clapping rope climb.

1417: Friday 9/30
STRENGTH: OH BB Walking Lunge 4×10 steps (pull bar from floor)
Wod: No measure just great effort.
4 rounds
1 minute Power cleans T-N-Go for 2 rep min. 135/95
1 minute DU/SU
1 minute push ups or defcit push ups. (don’t take knees when tired just maintain plank till end of minute)
Rest 1 minute

1416: Hello Coach Carly!

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Say Hello to Coach Carly our new addition to the coaching staff at 2120.

Hello Challenge athletes and members. This is our #3 installment benchmark wod for week 3. It appears that we may be breathing a little harder for this one. Get with your coach and have a sound game plan. We are only posting the level 3 for the men and women so if you need to choose from level 2 or 1 please have a look at the Lurong website under the current wod announcement.

1416: Wednesday 9/28
STRENGTH: 2X5 press across then 3×3 push press climbing

Pre wod: 4 rounds (no measure)
8 BB OHS
6 yoga push ups

Wod:
Men
Complete all Rounds (10,9,8…3,2,1)
Opens
Hang Squat Clean Thrusters at 95 lbs.
Bar Facing Burpees
Masters
Hang Squat Clean Thrusters at 95 lbs.
Bar Facing Burpees
Master+
Hang Squat Clean Thrusters at 75 lbs.
Bar Facing Burpees

Women
Complete all Rounds (10,9,8…3,2,1)
Opens
Hang Squat Clean Thrusters at 65 lbs.
Bar Facing Burpees
Master
Hang Squat Clean Thrusters at 65 lbs.
Bar Facing Burpees
Masters+
Hang Squat Clean Thrusters at 55 lbs.
Bar Facing Burpees

1415: Smoke Hot!

Ok everyone, The atmosphere is not exactly fresh and clean but you want to workout I would prefer not have a Met-Con on the blog Tuesday so folks can fill their lungs with all sorts of good stuff. So come in and lift and have fun. Please keep the doors to the gym shut also. It will actually stay cooler and the air cleaner if you keep it shut. Thank you great members of CrossFit 2120.

1415: Tuesday 9/27
STRENGTH: b. press 3×8 – across
db chest fly 3×8 – across
Accessory:
db or kb bent row 3×8 – across
kb single leg RDL 3×5 across
superset 5×10 hollow rock / 5×7 superman rocks
Weightlifting:
C&J 12X1 climbing

1414:

gk-and-fam

GK and his Burpee Girls supporting GDMF.

1414: Monday 9/26
STRENGTH: 2×8 b. squat 2×8 f. squat
Wod: A. Amrap 7
40 DU/SU
10 box jumps 24/18
Rest 2 minutes
B. Amrap 7
8 hang power snatch 75/53
20 air squats
Rest 2 minutes
C. Amrap 7
6 HSPU Scale: 1 wall walk
8 HRPU 4 HRPU
10 KTE 4 Tuck sits

1412:

gopr0005b

1412: Friday 9/23
Buy in – 5 rounds
10 hollow rocks
15 abmat sit ups
Wod: FT
20 db alternating box step ups 40/30 (use box that is level with the kneecap)
5 man makers (use same db from step up)
unbroken 100 DU/SU (failure = 8 burpee box jumps
1000 m run
unbroken 100 DU/SU (F=8 BBJ)
5 man makers
20 db step ups