9 am 305 Workout

11 am Super Secret WOD

Deadlift 5-3-1+ (75-85-95%)

Rest as needed

5 rounds for time of:
185 pound power clean, 5 reps
Muscle up, 5 reps
Scale for muscle ups is 10 shoot throughs
12 minute time limit

Midline: Accumulate 1 minute in L Sit in as little time as possible.
Start immediately after 12 minute cap.

SCORES

4 rounds for reps
60 seconds work:30 seconds rest

Strict pull ups
Push ups
Squats
Sit ups
Burpees
Score is total reps

Midline: 300 Russian Twists, 20/14

SCORES

Press 5-3-1+ (75-85-95%)

Rest as needed

3 Rounds for time:
Run 400 meters
20 Pistols, alternating
10 Handstand push ups

Midline: 100 GHD sit ups

Hang Power Clean
5-5-5-5-5
Rest 2 minutes between sets

Rest as needed

21-15-9
Kettlebell snatch, per arm 53/35
Toes to Bar
12 minute time limit

Midline: 5 minutes, strict Toes to Bar, for reps.
Start immediatly after 12 minute cap

SCORES

305 vs. A1A Big Trouble in Little Haiti!

Back Squat 5-3-1+ (75-85-95%)

Rest as needed

“Jackie”
Row 1000 meters
45 pound thruster, 50 reps
30 pull ups

Midline: 5 minutes for reps, Turkish Get Up 53/35

SCORES

In case you forgot…

930am Yoga
11am WOD

Bench Press 3-3-3+ (70-80-90% of Training Max)

“J.T.”

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

9am 305 WorkOut (Trainer’s Choice)
9am Kids Class
11am CrossFit WOD

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Deadlift 3-3-3+ (70-80-90% of training max)

Row best 2K
Rest for 2K time
Row best 1K
Rest for 1K time
Row 500 meters

SCORES

Big Trouble In Little Haiti….is coming!
A CrossFit competition for our members only!
All levels, for fun and glory.

“DM Intervals”

4 Rounds of:

1 Minute work:30 Seconds rest

Max reps Front Squat (135/95)
Max double unders
Max reps Power Clean (135/95)
Max reps v-ups
Max reps lateral jump Burpees (over Bar)

Score is total reps

Big Trouble In Little Haiti….