CrossFit Wall Street – William Street, Crossfit Wall Street New St – CrossFit

Skill: 11.16.2017 (2:00 / 22:00)

Power Clean

Hang Squat Clean

Front Squat

WOD: Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

4 – Clapping Push-ups

8 – Sit-ups
Rx+ 45lb Def. clapping push-ups.

GHD.

Crossfit Wall Street New St, CrossFit Wall Street – William Street – CrossFit

WOD: Jason (Time)

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
To learn more about Jason click here

Crossfit Wall Street New St, CrossFit Wall Street – William Street – CrossFit

Skill: 11.11 (Total Weight)

2:00 / 22:00

WOD: Armistice (AMRAP – Rounds and Reps)

11 min AMRAP

11 – Power Clean 135/95

11 – OTB Burpees

19 – Deadlifts

18 – Pull-ups
The significance of the repitions in this workout can be seen in the layout where the 11 min AMRAP, 11 Power Cleans, and 11 Burpees Over the Bar, represent the 11th month, 11th day, and 11th hour while the 19 Deadlifts and 18 Pull-ups represent the year 1918, Armistice Day.

Crossfit Wall Street New St, CrossFit Wall Street – William Street – CrossFit

WOD 1: Metcon (Calories)

8 Rounds

:20 / :10

Cal Row
Rest 4:00 then WOD 2

WOD 2: Metcon (Time)

20 Rounds

300 m Row

10 – Burpees

Crossfit Wall Street New St, CrossFit Wall Street – William Street – CrossFit

Skill: Push Press (5×3: 65-70-75-80-85%)

WOD: Metcon (Time)

For Time

20 – DU

10 – TTB

10 —-> 1

HSPU

Crossfit Wall Street New St, CrossFit Wall Street – William Street – CrossFit

Skill: Deadlift (5 x 3: 65-70-75-80-85%)

WOD: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

12 – Power Snatch 95/65

24 – Wall Balls 20/14

Crossfit Wall Street New St, CrossFit Wall Street – William Street – CrossFit

WOD: Metcon (AMRAP – Rounds and Reps)

40 min AMRAP

800 m Run

30 – KB Swings

20 – OH KB Squat

10 – Pull-ups

20 – Push-ups

30 – KB Rows

20′ HS Walk
Run Counts as 2. 1 for leaving the gym before time’s up, 1 for returning before time’s up.

Crossfit Wall Street New St, CrossFit Wall Street – William Street – CrossFit

WOD: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

CORE: Metcon (No Measure)

4 Rounds

:30 on / :30 off

Ab-Wheel

L-Hold

Russian Twist

Leg Raise

Crossfit Wall Street New St, CrossFit Wall Street – William Street – CrossFit

Scary: Metcon (Time)

2 Rounds

200 – Single Unders

10- Front Squat 95/65

31 – KB Swings 53/35

20 – Sit-ups

17 – Wall Balls 20/14

100 – DU

10 – 2-For-1 Wall Balls

31 – Thrusters

20 – Spell Casters

17 – V-ups

Crossfit Wall Street New St, CrossFit Wall Street – William Street – CrossFit

Skill: Floor Press (5 x 5)

WOD: Metcon (3 Rounds for reps)

3 Rounds

5 min AMRAP

25 – DU

10 – HSPU

5 – Snatch

R1: 95/65

R2: 115/75

R3: 135/95
45lb Def. HSPU

135/95 – 165/115 – 185/125