WOD;
CrossFit Vertex’ Birthday WOD!!!!!
For Time:
800 Meter Run
40 Knee 2 Elbows
60 BackRack Lunges (L+R=2) 75/55lb
80 Floor Wipers (L+R=2) 75/55lb
100 Wind Mills (50L, 50R) 35/26lb KB
80 Floor Wipers (L+R=2) 75/55lb
60 BackRack Lunges (L+R=2) 75/55lb
40 Knee 2 Elbows
800 Meter Run
Compare to your performance on 10/1/2013
Skill;
Hang Squat Clean
3x 8 @ 65% 1 RM
3×5 @ 75% 1RM
3×3 @ 85% 1RM
WOD;
For Time:
1000 Meter Row
50 Hang Power Clean 115/75lb
WOD:
It is with a heavy heart that CF Scranton, CF Vertex, CF DK, CF Blarney Stone and CF Serendipity will honor a hometown Hero of our own: Cpl. Bryon Dickson II, 38, of Dunmore was killed in an ambush at the State Police Blooming Grove Barracks on September 12, 2014. Cpl Bryon Dickson served his country and state honorably as both a US Marine and a PA State Trooper.
‘Dickson’
For Time:
100 Double Unders
75 Walking Lunge Steps (1=1)
50 KB Press m:2/35′s f:2/26′s
25 Strict Pull Ups
50 KB Push Press m:2/35′s f:2/26′s
75 Box Jumps 20″
100 Sit Ups
WOD;
‘Death by Thrusters’
95/65lb
For 15 minutes, complete 1 Thruster minute 1, 2 on minute 2, 3 on minute 3, continue to add a rep every minute for 15 minutes or until you cannot complete the required reps within the minute.
There is a 30 double under penalty for every minute not completed, penalty is included in time.
WOD;
For Time:
50 SDLHP 75/55lb
40 Hang Power Snatch 75/55lb
30 Barhops (L+R=1)
40 Hang Power Snatch 75/55lb
50 SDLHP 75/55lb
1 Mile Run
*30 min cap
Cashout;
September Mobework
Skill;
3RM Overhead Squat
WOD;
Complete as many rounds as possible in 15 minutes of;
200 Meter run
50 Double Unders
WOD;
‘Jack’
20-Minute AMRAP of:
10 Push Press, 115/75lb
10 Kettlebell Swings, 24/16kg
10 Box Jumps, 24″
Cashout;
100 Toes2Ring w/ Abmat
WOD;
For Time:
1000 Meter Row
80 Situps
60 Pushups
40 Pullups
20 Full Cleans 95/65lb
Rest exactly 1 Minute Then;
10-1
KBS 24/16kg
Burpees
Cashout;
Mobework
WOD;
5 Rounds for Time of;
10 MB Cleans
15 Wall Ball @ 10′
20 OH MB Lunge (L+R=1)
200 Meter Run w/ MB
*20/14lb Med Ball
WOD;
For Reps:
9 Min AMRAP of;
8 DeadLift 135/95
6 Hang Power Clean 135/95
4 Front Squat 135/95
2 Muscle Ups
*Rest 1 Minute
7 Min AMRAP of;
6 Hang Power Clean 135/95
4 Front Squat 135/95
2 Muscle Ups
*Rest 1 Minute
5 Min AMRAP of;
4 Front Squat 135/95
2 Muscle Ups
Cashout;
September Mobework
