WOD

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...

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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

Is This Core? (No Measure)
Tabata
Sandbag Hold
HS Hold
Wall Sit
Hollow Hold
Russian KBS 70/44

*There is no score today, scale as needed and get it done!

Any Which Way But Loose (AMRAP - Reps)
EMOM 24
1: AMRAP Cals on the AB
2: Rest
3: AMRAP Hang C&J
4: Rest
5: AMRAP Burpees
6: Rest

*No desired weight or rep scheme. Alternate hands as needed, put weight in the comments, earn your rest.

Front Squat (5-4-3-2-1)
Be About It (Time)
7-6-5-4-3-2-1
Hang Squat Cleans 185/125
10x DU’s

Set the Tone (AMRAP - Reps)
0:00-5:00
EMOM 15/12 Cals on the Row

5:00-10:00
AMRAP
5 Strict Press 115/75
5 Strict Pullups

10:00-15:00
EMOM 15/12 Cals on the Row

15:00-20:00
AMRAP
5 Strict Press 115/75
5 Strict Pullups

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

Like a Barnacle on a Speedboat (Time)
3-6-9-12-15
Power Snatches 95/65
Bar Facing Burpees
Run 2 Laps each round

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