Education

Team AMRAP 24 1200ft Sled Push (3/2 – partners resting) 100 Calorie Row (partners hold plank) 60 OHSQ (95/65 – partners hold wall sit) “What

YES! You read that right! CrossFit has changed the season of The Open – now in the fall! The new Open starts Thursday, October 10th,

Push Press  4@65%, 3@75%, 2@85%, 1+, 1+, 1+ Then, For time: 21, 15, 9 T2B DB HPCL/J (mod/heavy by feel) “Creativity is intelligence having fun.”

For total time: 0-4mins complete: 400m Run 20 Thrusters (95/65) At 4mins – 8mins complete: 3rds of 30 Double Unders 10 PSN (115/75) At 8mins

Push Press 4×3@80%+ Then, “Diane” For time 21, 15, 9 DL (225/155) HSPU “The man who has confidence in himself gains the confidence of others.”

Team WOD! Max AB Calories in 25mins  *While 1 partner is on the AB, the others must each complete 1rd (per person) of 6 BJ

5rds for total time: 100m Farmer Carry (53/35+) 15 Push-ups 10 Strict Pull-ups 15 Calorie Row 1m Rest “We generate fears while we sit. We

*Coach Jason’s session will be live tonight – 11pm – and you can find video footage (which isn’t the best) on the IWF website, ESPN3

For total time: 3rds – 2m rest between 4 SN (135/95) Run 300m 4 OHSQ (same bar) *Rest 4m 3rds – 1m rest between 10

BSQ – 10@55%, 7@65%, 5@75%, 10@60%, 7@70%, 5@80% Then, Ladder 7 Wall Ball (20/16) – 2, 4, 6, 8, … DB HPSN (by feel) –