WOD

I Am Groot (Weight)
6 Rounds NFT
5 Hang Power Cleans AHAP
1 Minute on the Assault Bike
:30 HS Hold/:30 Hollow

*Score will be total weight plus calories.
**24 Minute Cap - move with a purpose!

The Runs (AMRAP - Reps)
AMRAP 16
2-4-6-8-10....
Front Squat 155/105
Push Press 155/105
*100ft Shuttle Run between each movement

Catch the Leprechaun (Time)
5 Rounds
3 Box Jump Overs 30/24
17 KBS 53/35
3 Box Jump Overs 30/24
15 Burpees

Quad City (Time)
8 Rounds
8 Front Rack Lunges 135/95
10 Pushups
12 Situps

Rx+ 185/125

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest
period

Nothing to Fear (AMRAP - Reps)
AMRAP 15
Run as many laps as possible.
Every 3 Minutes:
7 DB Thrusters Right
7 DB Thrusters Left

*Weight is 50/35.
**Score is total number of laps

Gotta Have It All (Time)
4 Rounds for Time
5 Power Cleans 155/105
10 C2B Pullups

Rest 5 Minutes

4 Rounds for Time
5 Hang Power Cleans 155/105
10 TTB

Big Impact (AMRAP - Reps)
In 10 Minutes:
Find a 4RM Back Squat
In 10 Minutes:
1 Minute Max Cal Ski
In 10 Minutes:
Max Weight Farmer’s Carry

*Order does not matter, so long as you stick to the time frame and complete all 3.
**Score for this is the combined total for all 3.
***Everyone will get to use the farmer’s handles.

Must Be Earned (AMRAP - Reps)
Every 2 Minutes x4
1 - 25/18 Cal Row
2 - 15 Bar Facing Burpees
3 - 15 RKBS 70/44 + 15 Situps
4 - 100’ Plate Push

Kirkland (Time)
8 Rounds
4 Strict Pullups
8 Push Press 135/95
4 Strict Pullups
40 DU’s

HOURS

Monday - Thursday: 5:00 AM - 7:30 PM

Friday: 5:00 AM - 6:30 PM

Saturday: 8:00 AM - 12:00 PM

Sunday: 9:00 AM - 11:00 AM

Contact us for a Free Intro Class!

Contact Us

Keep in Touch

Crossfit Norwalk

30 Muller Ave,

Norwalk, CT 06851

Phone. 203-939-1040