I’m posting early to be sure I get you these wods. I may not have internet access, so while I do, I am making the most of it. Same times schedule as last week 5am, 8am, 4pm, 5pm, 6pm.
The gym will be closed on Monday 9-5-16 for Labor Day. But we can make up for that missing wod, at least the ladies can! There is a memorial wod for 9/11 this year that is open to all ladies in the southeast Missouri area. This wod will take place at Muddy Water CrossFit at 6pm on 9-9-16. We will be doing 3,015 Burpees as a group. If we have 30 women there we have only 100 Burpees each! Let’s get everyone we know there to share this work and fellowship! I will be back in time for this fun time. We can meet at our gym and carpool to Muddy Water if you’d like. Be there ready to leave at 5:30. You can do the workout at 5 and then go to Muddy at 5:30, HA! On that day we will cancel the Friday 6pm class so I can go help do Burpees too!
MONDAY 9-5-16 Labor Day Gym Closed TUESDAY 9-6-16 5 Rounds for time: 30 Wall Balls (20,14) 20 Overhead Lunges (20,14) 100 Meter Med Ball Run (20,14) WEDNESDAY 9-7-16 5 Rounds for time: 3 Power Clean (95% of 1RM) 100' Waiter's Walk* (53,35) 20 Double Unders * There, change hands and come back THURSDAY 9-8-16 GGG competition WOD AMRAP in 12 minutes: 24 Deadlift (135,95) 18 Front Squat (135,95) 12 Power Clean (135,95) 6 Shoulder to Overhead (135,95) FRIDAY 9-9-16 5 K Row for time (Ladies at 6pm Burpees at MWCF) SATURDAY 9-10-16 Open Gym 8 to 10am