WOD

Now Voyager (Time)
5 Rounds
Run 400m
10 Burpee Box Jumps 24/20
10 Sumo Deadlight High Pulls 95/65
10 Shoulder-to-Overhead 95/65

Emily (Time)
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-un...

Read more

The Tush (AMRAP - Rounds and Reps)
AMRAP 14
10 Hang Cleans 135/95
10 Lunges 135/95
20 Situps

Push Jerk (Heavy Double)
Up Up and Away (Time)
7 Rounds
4 Push Jerks 185/125
8 C2B
12 Wall Ball 20/14

Dallas 5 (5 Rounds for reps)
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daugh...

Read more

Book'em Danno (4 Rounds for time)
4 Rounds each for time
10/7 Calories AB
20 KBS 53/35
40 DU's
Run 400m

*Start a new round every 5 minutes.

Mahalo (AMRAP - Reps)
In 1 Minute:
10 Thrusters 115/75
AMRAP TTB in remainder
Rest 1 Minute

*Repeat for 8 Total Rounds
**Score is total TTB.

Cindabel (Time)
10 Rounds
3 Snatches 135/95
1 Round of Cindy (5 Pullups, 10 Pushups, 15 Air Squats)

*20 Minute Cap

The 12th Man (Time)
Buy In: Row 1200m
then 5 Rounds
12 Dips
12 Weighted Situps 53/35
12 Shuttle Sprints

Bell (Time)
3 Rounds for time of:
21 Deadlifts, 185#/125#
15 Pull-ups
9 Front Squats, 185#/125#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012

HOURS

Monday - Thursday: 5:00 AM - 8:30 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