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Sunday 830am Partner WOD/930-1100 Open Gym

Rx’d Workout

For time:
50 synchronized wall-ball shots 30 cleans, 135/95 lb.
50 synchronized wall-ball shots 20 cleans, 185/135 lb.
50 synchronized wall-ball shots 10 cleans, 225/155 lb.

Men throw a 20-lb. ball to 10-ft. target Women throw a 14-lb. ball to 9-ft. target

Scaled Workout

For time:
50 synchronized wall-ball shots 30 cleans, 95/65 lb.
50 synchronized wall-ball shots 20 cleans, 135/95 lb.
50 synchronized wall-ball shots 10 cleans, 155/105 lb.

Men throw a 14-lb. ball to 9-ft. target Women throw a 10-lb. ball to 9-ft. target

Time cap: 12 minutes
Tiebreak: Time after wall-ball sets

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Saturday 830 Partner WOD/930-1100 Open Gym

Rx’d Workout

For time:
120 double-unders, each, relay

120 chest-to-bar pull-ups, total, sets of 15

120 hang power snatches, total, sets of 15

120 double-unders, each, relay

Men use 95-lb. barbell Women use 65-lb. barbell

Scaled Workout

For time:
120 single-unders, each, relay

120 jumping chest-to-bar pull-ups, total, sets of 15

120 hang power snatches, total, sets of 15

120 single-unders, each, relay

Men use 65-lb. barbell Women use 45-lb. barbell

Time cap: 15 minutes

Tiebreak: None

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We will be doing the CrossFit Team Series Partner WODs.  So come in and partner up!

Rx’d Workout

9-15-21 reps for time of:

Synchronized thrusters

Synchronized bar-facing burpees

Men use 95-lb. barbell Women use 65-lb. barbell

Scaled Workout

9-15-21 reps for time of:

Synchronized thrusters

Synchronized bar-facing burpees

Men use 65-lb. barbell Women use 45-lb. barbell

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Sunday 830 WOD/NO OPEN GYM

Come Cheer on Emily and Sean on the last day of RUfit

NO SWOLE FOOD PICK UP TODAY/FOOD WILL BE AVAILABLE MON. AT 6AM

Sorry for the inconvenience

WOD: 21-18-15-12-9-6

Toes to Bar

Pistols (Alternating)

DeadLift 185/125

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Saturday 900am Partner WOD Only!

No Open Gym Today

Go Cheer on Emily and Sean at RUfit-24th and Oceanfront

WOD: Teams of 2

3 Rounds:

Burpees

Box Jumps 24/20

Goblet Walking Lunges 70/55

Push Press 95/65

Row for Calories

Each exercise will last 2 minutes with athletes changing at the 1:00 mark.  Score will be total reps.