Hand Stand Push Ups

How hard do you push yourself?

Do you strive for that perfect rep even when you are exhausted?

CrossFit Total Saturday at the 609 box.

Free Labor Day WOD. Monday at 8:30am

skill

Hand Stand Push Ups

WOD

10 ring push ups

25 double unders

red stripe sprint (200m)

4 rounds for time

Throwdown

So this coming weekend we will be here

Texas Throwdown. Wish your team luck! Better yet, come out and cheer 'em on!

WOD

Front Squats

3-3-3-2-2

10 thrusters (95, 65)

red stripe sprint

9 thrusters

red stripe sprint

8 thrusters

red stripe sprint

7 thrusters

red stripe sprint

6 thrusters

red stripe sprint

5 thrusters

red stripe sprint

4 thruster

red stripe sprint

3 thrusters

red stripe sprint

2 thrusters

red stripe sprint

1 thruster

red stripe sprint

for time

Power Cleans

Michael C. and Jeremy do a partner wod during Saturday's Open Gym.

Come in and bring a friend.

WOD

10-9-8-7-6-5-4-3-2-1

Power Cleans (125,95)

red stripe sprint (200m)

For time

Heavy Lifting

WOD

5 rounds

11 Deadlifts (185, 225)

Red Stripe Sprint

GOOD LUCK NIKKI!

Nikki heads off to Crossfit One World
for her level 1 certification.

Good Luck and Have Fun!








CrossFit Warm up

Push Jerk 5-5-5-5-5

5 x red stripe sprints (100m)
Lunge back


Bottom to Bottom Tabata Squats