WODTIMUS PRIME

Announcements

Register for the in-house competition here: https://cftwod4orphans.eventbrite.com
Appropriate for ALL levels!

CROSSFIT TRENCHES – CrossFit

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Front Squat (5@70%, 5@75%, 5@80%, 4@85% & 3@90% of 1RM)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

7 Jump Squat to a 6″ target

7 Weighted Hollow Rocks 25/15 plate

7 SDHP 95/65

14 Bar Hops

TACTICAL NUCLEAR POWER SNATCH

Announcements

Register for the in-house competition here: https://cftwod4orphans.eventbrite.com
Appropriate for ALL levels!

CROSSFIT TRENCHES – CrossFit

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Snatch (5@65%, 5@70%, 5@75%, 5@80% & 5@85% of 1RM)

Must be squat snatch – Log las set.

WU-TANG (Time)

2 RFT of:

21 Sit-ups

15 Burpees

9 Power Snatch 135/95

HERO WOD

Announcements

Register for the in-house competition here: https://cftwod4orphans.eventbrite.com
Appropriate for ALL levels!

CROSSFIT TRENCHES – CrossFit

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“SNYDER” (Time)

6 RFT of:

10 Hang Power Snatches 95/65

20 C2B Pull ups

16 Front Rack Lunge Steps 95/65 (8 e/side – no rack)

33 Sit-ups

St. Louis County Police Officer Blake Snyder got fatally shot on October 6th 2016 after responding to a call in Green Park, MO. Snyder was a four-year veteran of the department. He was born in Alton, IL and lived in West County with his wife and their two-year-old son.

PSYCHO

Announcements

Register for the in-house competition here: https://cftwod4orphans.eventbrite.com
Appropriate for ALL levels!

CROSSFIT TRENCHES – CrossFit

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Back Squat (6@60%, 6@65%, 6@70%, 6@75% & 6@80% of 1RM)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP of:

7 Bar facing Burpees over the bar

7 DL 225/155

100m Single arm KB Farmer Carry 53/35 – 50m each side (each complete 50m counts as a rep)

THE TEXAS CHAINSAW MASSACRE

Announcements

Register for the in-house competition here: https://cftwod4orphans.eventbrite.com
Appropriate for ALL levels!

CROSSFIT TRENCHES – CrossFit

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Clean and Jerk (5@65%, 5@70%, 5@75%, 4@80% & 4@85% of 1RM)

SARUMAN (Time)

For time:

100 DUs

1min Plank

50 Ground to OH 75/45

600m run

50 Pull-ups

1min Plank

100 DUs