WOD

Trunks (Weight)
Every 3:00 x8
4 Deadlifts
4 Hang Cleans
4 Front Squats

*Must do 1 sled push 180/135 during your rest.

An MG Milestone (Time)
3 Rounds
20 Push Press 115/75
20 TTB
20 Burpees

Playing with Fire (Time)
4 Rounds
30 DU's
15/10 Cals on the AB
Rest 2:00
30 DU's
15/10 Cals on the Row
Rest 2:00

Weird Science (Weight)
8 Rounds NFT
3 Box Squats AHAP
100’ Farmer’s Carry
10 Back Extensions

War Games (AMRAP - Reps)
Teams of 2:
AMRAP 4 Row for Cals
AMRAP 3 DB Clean and Jerks
AMRAP 2 V - Ups
AMRAP 1 DB Push Press
AMRAP 2 V-Ups
AMRAP 3 DB Clean and Jerks
AMRAP 4 Row for Cals

Rd= 50's/35's

Weekend Tabata (AMRAP - Reps)
Tabata
Goblet Squats 70/44
Strict Pullups
Ring Dips
Burpees

Silverback (Weight)
EMOM 12
Evens: 3 Hang Snatches AHAP
Odds: 25ft HS Walk

Every 1:30 x8
30m Sled Push 180/135

Parasol (6 Rounds for reps)
Every 4:00 x6
Row 300m
20 Box Step Ups 53/35
10 TTB

Blackheart (Time)
50/35 Calories on the AB
40 Situps
30 Hang Power Cleans 165/110
40 Situps
50 Deficit Pushups

Maximum Security (6 Rounds for time)
6 Rounds
10 Back Squats @ BW
200m Sprint!!!
Rest 2 Minutes

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