8 ROUNDS, EACH STATION 20 SEC ON AND 10 SEC OFF
Front Squats (55/75)
KB Swings (35/55)
Sit-Ups
Toes 2 Bar
SUPER SATURDAY TEAM WOD
3 RFT
50 Wall Balls
30 KB Swings (55/70)
400 Meter Run
50 Pushups
50 Front Rack Lunges (65/95)
Farmer’s Friday WOD
9-15-21-15-9
Deck Squats
Toes 2 Bar
100 Meter Farmer’s Walk (55/70)
Thursday Burner!
3 RFT
800 Meter Run
10 HSPU
20 DB Power Snatch 20/30
30 Deadlifts 85/115
Heavy Hump Day Wod
5 pull ups 5 cleans (100/155) 10 ab mat sit ups
10 pull ups 10 cleans (100/155) 20 ab mat sit ups
15 pull ups 15 cleans (100/155) 30 ab mat sit ups
20 pull ups 20 cleans (100/155) 40 ab may sit ups
25 pull ups 25 cleans (100/155) 50 ab may sit ups
CrossFit Open Leaderboard At CrossFit Pompano Beach
Here are the results of all members at the Sandbox so far for the 2014 CrossFit open:
And here is how you stack up against all the CrossFit HardCore members from all our locations: