WOD

Sept 1

~ GraniteCityCrossFitWOD

WOD

4 rounds for time of:
500-meter row
15 handstand push-ups
1 rope climb

Guest/Friend

300-400 M Row
10 Push Ups
1 Rope Climb or 1 rope Climb from ground to standing or Rope Sled Pull

Aug 29

~ GraniteCityCrossFitWOD

WOD
(Our members)
EMOM x 10  (5 Rds)
Even Minutes – 15 KBS (53/35)
Odd Minutes – Max TTB in 40 Seconds (stop at the :40)

(Guest/Friends)
EMOM x 10 (5rds)
Even Minutes –6-10 Russian Kettle Bell Swings
Odd Minutes—Max Abmat Sit Ups in :40 seconds (Stop @ :40)

Aug 25

~ GraniteCityCrossFitWOD

FRONT SQUAT
estimated 1RM Front Squat

Set #1 – 5 Reps @ 40% of 1RM Front Squat
Set #2 – 4 Reps @ 50% of 1RM Front Squat
Set #3 – 3 Reps @ 60% of 1RM Front Squat
Set #4 – 2 Reps @ 70% of 1RM Front Squat
Set #5 – 2 Reps @ 75% of 1RM Front Squat
Set #6 – 2 Reps @ 80% of 1RM Front Squat
Set #7 – 2 Reps @ 85% of 1RM Front Squat
Take (3) additional sets (Sets 8,9,10) to establish a heavy double for the day. Not an absolute max, but a heavy double for the day.

WOD

RECOVERY BIKE