WOD

Turnover Chain (AMRAP - Reps)
5 Rounds :30 on/:30 off
Row for Calories
Ring Dips
KB Swings 53/35
V-Ups

Thunder from Down Under (AMRAP - Reps)
AMRAP 12
5 Thrusters 155/105
25 DU's

The Austrian Oak (Time)
10-9-8-7-6-5-4-3-2-1
Deadlifts 275/185
Deficit Pushups 4"

*In the Remainder of 15 Minutes, hit a heavy hang power clean.
Hang Power Clean (Heavy single post WOD)

The Myth (AMRAP - Rounds and Reps)
AMRAP 15
20 Wall Ball 20/14
15 Situps
10 DB Box Step Up 24/20 50/35
15 Situps

The Shadow (AMRAP - Reps)
5 Rounds
AMRAP 1 Push Jerks 135/95
Rest 1 Minute
AMRAP 1 TTB
Rest 1 Minute

*Complete 5 burpees before grabbing the bar.

The Blade (Time)
5-10-15-20-25-30
DU’s x2
DB Snatch
Cals on the Rower

The King (AMRAP - Reps)
EMOM 20
Evens: Front Rack Lunges 165/110
Odds: Strict Pullups

*Treat this workout like a death by, first round = 1 rep each, second round = 2 reps, etc.
** Goal should be to complete 20 minutes for all. If you fall short-complete 5 reps every minute thereafter. Scale as needed.
*Score is total reps in minute 19&20.

Klepto (Time)
4 Rounds for time of:
27 Box Jumps, 24"/20"
20 Burpees
11 Squat Cleans, 145#/100#
In honor of U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011

Next Level (AMRAP - Rounds and Reps)
AMRAP 14
5 DL 275/185
50ft Bear Crawl
15 Wall Ball 20/14

Rx+ is a 25ft HS Walk Instead of the bear crawl

Absinthe (AMRAP - Reps)
EMOM 15
1 - :30 AB for Cals
2 - :30 TTB
3 - :30 Hang P Cleans 165/110

*Rx+ =BMU’s & 225/145

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