WOD

Life is Complex (AMRAP - Reps)
AMRAP 15
15 Wallball 20/14
5 Strict Pullups
5 C2B Pullups
5 Pullups

Heavy Grace Hits the Road (Time)
6 Rounds
5 Clean & Jerks 185/125
Run 200m

Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Main Site WOD from 6/22/14 (AMRAP - Rounds and Reps)
20 minute AMRAP:
5 Thrusters 95/65
7 Hang power cleans 95/65
10 Sumo deadlift high-pulls 95/65

Cindy Gets Nasty (AMRAP - Rounds and Reps)
AMRAP 20
5 Pullups
10 Pushups
15m Plate Push

Rx+ = BMU Ladder instead of pushup and pullup

The Price You Pay (Weight)
EMOM 15
8 Wall Ball 20/14
Hit 1 Hang Power Clean AHAP

*Score is total weight lifted

I Don't Want to Get Too Bulky (Time)
10-9-8-7-6-5-4-3-2-1
KBS 70/44
TTB

*Sprint 2 Laps After Each Round

Paused Back Squat (3RM with 3 in the bottom)

In The Hole (AMRAP - Reps)
EMOM 10
5 Front Squats 165/110
AMRAP DU's in the Remainder of the Minute

A Day in the Life of a Dottir (AMRAP - Reps)
Every 10:00 Complete 1 of the following, your choice on the order:

AMRAP 5
AB 60/40 Cals
Pullups in the remaining time.

AMRAP 5
Row 60 Cals
DB STO 50/35 in the remaining time

AMRAP 5
Run 600m
Burpees in the remaining time

*Score is total number of reps
**Rx+: 70/45 & C2B

Back Side, Strong Side (Time)
5 Rounds
5 Deadlifts 315/205
10 Pistols
15 Situps

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 - 12:00 PM

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Crossfit Norwalk

30 Muller Ave,

Norwalk, CT 06851

Phone. 203-939-1040