WOD

Everybody Everybody (AMRAP - Reps)
Partner WOD:

AMRAP 25
100/80 Cal AB
...then...
5-10-15-20...
Wall Ball 20/14
Ring Rows

* Once the AB is finished, one partner works while the other runs 200m.

Shaken, Not Stirred (AMRAP - Reps)
AMRAP 15 30 On/30 Off
Row for Cals
Burpees
KBS 70/44

A Texas Tornado (Time)
15-12-9-6-3
DB Thrusters 50/35
TTB

*Rx+ = 10-8-6-4-2 @ 65-70/40-45 & BMU

Time to Dabble (Weight)
8 Rounds NFT
100ft Farmer’s Carry
5 Sandbag Cleans
:30 Hollow Hold

*Score is weight on Farmer’s Carry plus Sandbag Clean

#punishthepacer (Calories)
8 Rounds
:30 Row for Cals
Rest 3:30

*During rest you must complete 1 bodyweight sled push 100ft

Chippendales (Weight)
EMOM 16
Evens: 2 Push Jerks
Odds: Strict Pullups

*Score is average weight used for the push jerks plus total strict pullups accumulated.
(I.e - 225 + 62 PU = 287)

**Athletes must complete a 500m Ski TT either before or after the WOD. Post time in the comment section.

Maybe We Should Rename It?? (8 Rounds for time)
8 Rounds (E4MOM)
12/8 Cals on the Bike
4 Deadlifts 315/225
8 Burpees Over the Bar

*Score is each individual round’s time.
**No TnG and no letting go of the bar. Reset with every rep.

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

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

Brutality (AMRAP - Rounds and Reps)
AMRAP 16
Run 200m
12 Wall Ball 20/14
4 Ring Muscleups

*Scale to 8 Ring Rows and 8 Deficit Pushups

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