(479) 644-8108

Saturday Sept 30

2 person team

25 Dumbbell shoulder to overhead 45/35
50 Thrusters 115/85, 95/65
75 TTB
100 box jumps 24/20 (not game style)
200m row (each athlete)

time cap 20 minutes

Thursday Sept 28

Task 
2:00 Complete max reps of Wallballs ***Drop down 1 size ball from what you normally use.
Guys 14# Ladies 10#

Rest 5:00

WOD

10:00 to get as far as possible 
1 Power Clean 135/95
1 TTB
2 Power Clean 
2 TTB
3 Power Clean 
3 TTB
ETC etc 

EMOM complete 3 burpees

Wednesday Sept 27th

WOD

“Annie takes the shuttle”
50 II Unders
50 Sit Ups
5 Shuttle Sprints 50′
40 II Unders
40 Sit Ups
4 Shuttle Sprints 50′
30 II Unders
30 Sit Ups
3 Shuttle Sprints 50′
20 II Unders
20 Sit Ups
2 Shuttle Sprints 50′
10 II Unders
10 Sit Ups
1 Shuttle Sprint 50′

Shuttle Sprints should be 50′

**With any remaining time work on weaknesses

Tuesday Sept 26

EMOM x 12
Snatch (climbing to heaviest as possible)

EMOM x 12
Clean and Jerk (climbing to heaviest as possible) 

Snatch / Clean and Jerk can be power, squat, or split.
FINISH!!

Conditioning
9-15-21
Thristers 95/65
SDLHP 95/65

10 min time cap

Monday Sept 25

WOD

Rest Day "its part of the program"

Open Active LIMITED HOURS at both locations 

North 5:30am-6:45am,  11-12:30 and 530-7pm

South CLOSED all hours 

Sunday September 24

Shoulder Press

2-2-2-2-2 climbing

AMRAP x 4
12 Game Style Box Jumps 30/24
9 KBS 2/1.5
6 HSPU

rest 2 minutes

AMRAP x 4
12 Game Style Box Jumps 24/20
9 KBS 1.5/1
6 HSPU

Saturday Sept 23rd


Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.

Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.

He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.

WOD

"Kev"

AMRAPx26 2 Person Teams
6 Deadlifts 315/225 each or tandem
9 Bar-facing burpees, synchronized
9 Muscle Ups Bar/Ring
55-ft. partner carry/odd object carry/farmers carry