WOD

Queens Blvd. (Time)
Every 2 Minutes for 20:
12 Box Jump Overs 24/20
6 Push Jerks 165/110

Moments that Make you Feel Alive (AMRAP - Rounds and Reps)
AMRAP 18
6 Power Cleans 185/125
9 Air Squats
12 Pullups
9 Air Squats

Deck of Cards 2 (Time)
Hearts = Burpees
Diamonds = Overhead Lunge 45/25
Spades = Push Ups
Clubs = Sit Ups
Joker = 800m

Triple Double (Time)
100 DU's
50 DB Snatches 50/35
100 DU's
50 DB Snatches 50/35
100 DU's

Jack (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#/75#
10 Kettlebell Swings, 53#/35#
10 Box Jumps, 24"/20"
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009

Throwin’ it Down (Time)
6 Rounds
Run 200m
18 Wall Ball 20/14
9 DB Power Cleans 50's/35's

Bing. Bang. Boom. Kapow. Bazing (Time)
6 Rounds
2 Strict Press 135/75
4 Strict Pullups
8 C2B
24 DU's
Rest 1 Minute

Pickin’ It Up (Weight)
EMOM 15
1: 5 Deadlifts AHAP
2: 20 Situps
3: 20m Plate Push

*Score is total weight lifted for the 25 deadlifts...each 5 MUST be TnG

Charlotte Mae (AMRAP - Rounds and Reps)
AMRAP 20
5 Front Squats 185/125
13 Burpees Over the Bar
18/12 Cals on the Rower

Rx+ 225/145

A Little Less Conversation (Time)
3 Rounds
20 TTB
10 Snatches 135/95

Rx+= 30 ttb & 15 snatches

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

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Crossfit Norwalk

30 Muller Ave,

Norwalk, CT 06851

Phone. 203-939-1040