Happy Birthday, Laurel!
3 Rounds for Meters
Row 5 Minutes
Rest 5 Minutes
What makes rowing popular with elite athletes and CrossFitters is exactly what many in the general fitness population dislike about it: your weaknesses cannot be hidden on the rowing machine. It is a human polygraph of physical and mental performance. Stroke for stroke, you are provided with feedback that both reveals any weak spots and very visibly demonstrates the relationship between performance and proper technique. —Angela Hart, "Rowing Technique," CFJ
15 Minute AMRAP
10 Right Arm Kettle Bell Snatches 53/35lbs
10 Left Arm Kettle Bell Snatches 53/35lbs
Happy Birthday, Nancy!
7 Rounds for time:
Rest exactly 90 seconds after each Round
A. Take 10 minutes to work up to a heavy Power Clean.
B. 20 Minute OMEM of 2 Heavy Power Cleans
Happy Birthday, Bob!
East Texas Fittest WOD #4
9 Minute AMRAP
15’ R-Arm Overhead Walking Lunges 70/53lbs
15’ L-Arm Overhead Walking Lunges 70/53lbs
10 Chest To Bar Pull-ups
1-Minute Ball Slams 20/10lbs
1-Minute Calories on Rower
1-Minute Hollow Log Rocks
1-Minute Double Unders
Happy Birthday, Rachel!
3 Rounds for time:
21 Sumo Dead Lift High Pull 95/65lbs
15 Deficit Push-ups (hands on 25lb plates)
Happy Birthday Sherika & Mike S!
Happy 10th Anniversary CrossFit Tyler!
12 Minute AMRAP
12 Dumb Bell Dead Lifts 50/35lbs
9 Toes to Bar
6 Box Jumps 30/24”