WOD

Microwave Minutes (AMRAP - Reps)
4 Rounds
AMRAP 1 Push Press 155/105
AMRAP 1 TTB
AMRAP 1 Weighted DB Step Up
Rest 1 Minute

*DB Step Up = 50/35 and 24/20

Lights Out (4 Rounds for time)
Every 5:00 x4
20/14 Cal Bike
20 DB Deads 50/35
60 DU’s

Back Squat
The Lariat (Time)
21-15-9
Wall Ball 20/14
Kipping Pullups (no butterfly)

Cash Out: 500m Row

CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
CrossFit Games Open 17.1 Masters 55+ (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 24-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutesCrossFit Games Open 17.1 Scaled (Time)For time:10 snatches15 burpee box jump-overs20 snatches15 burpee box jump-o...

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Annie was a Ninja (Time)
60-50-40-30-20-10
DU's
Situps/Pistols

*60 Situps, 50 Pistols, 40 Situps etc.

The Hustle (5 Rounds for time)
Every 4 Minutes x5
15 Burpees
10 Deadlifts 275/185
10 HSPU

Lethal Weapon (Time)
8 Rounds
4 Front Squats 205/135
6 Strict Pullups
:30 Plank Hold

Death by Triplet (AMRAP - Reps)
EMOM
Minute 1: 1 Calorie Assault Bike
Minute 2: 2 Burpees
Minute 3: 3 Calories on the Rower
....4 Cal AB, 5 Burpees, 6 Cal etc

*Go until you can no longer complete the desired number of reps inside of the designated minute.
**Once finished, take 3 off of your final number and continue through the movements for the remainder of 20 minutes.

Sayonara Sally (AMRAP - Reps)
AMRAP 5
8 Push Jerks 165/110
8 SDHP 70/44

*Rest 5 and repeat for 3 total rounds.

Mean Gene (Time)
2-4-6-8-10-12-10-8-6-4-2
Front Rack Lunges 135/95
TTB

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