WOD

Deads and Dubs (3 Rounds for time)
On the 0:00
21/15 Cal Assault Bike
21 Deadlifts 225/155
50 DU’s

On the 5:00
21/15 Cal Assault Bike
15 Deadlifts 275/185
50 DU’s

On the 10:00
21/15 Cal Assault Bike
9 Deadlifts 315/205
50 DU’s

Hot Dogs and Hamburgers (AMRAP - Rounds and Reps)
AMRAP 15
5 Push Jerks 165/110
10 C2B
15 BB Hops

GRID Speed (AMRAP - Reps)
5 Rounds
:20 On/:40 Off
1: AMRAP Hang Cleans 185/125
2: AMRAP Row for Cals
3: AMRAP Ring Dips

Time to Get Dirty (Time)
Buy In:
5 Tire Flips
200m Sandbag Run

3 Rounds
25 KBS 53/35
25 HR Pushups

Cash Out:
200m Sandbag Run
5 Tire Flips

Annie's Evil Twin Has a Ball (AMRAP - Reps)
15 Minutes to Complete:
25-20-15-10-5
2x DU's
TTB
...if finished in under 15...
AMRAP Wall Ball in the Remaining Time

Extreme Rules (Time)
Buy In: 30/24 Calories on the AB
...then...
6 Rounds
8 Hang Cleans 135/95
8 Push Jerks 135/95
16 Situps

Gotta Get Myself a Bag (AMRAP - Reps)
EMOM 15
1: 15/12 Cal Row
2: 15 Burpees
3: AMRAP DB Snatch 50/35

*Score is total number of DB snatches.

Franklin’s Gotta Eat (Time)
10-9-8-7-6-5-4-3-2-1
Front Squats 185/125
Strict Pullups
*Run 100m after each round

Can I Get an Encore? (AMRAP - Reps)
AMRAP 5
25 DU's
5 Hang Snatches 135/95

Rest 3 and Repeat with 115/75
Rest 3 and Repeat with 95/65

Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#/14#
Box Jumps, 24"/20"
Kettlebell Swings, 53#/35#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010

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