LaRynn
3RFT:
10 Pull ups
10 HSPU
10 Pistol
5 minute cap
*if you finish prior to the 5 minutes begin the next 3 rds with another 5 min cap ending at 10 min. Continue until athlete is unable to complete 3rds in the next 5 minutes.
3RFT:
10 Pull ups
10 HSPU
10 Pistol
5 minute cap
*if you finish prior to the 5 minutes begin the next 3 rds with another 5 min cap ending at 10 min. Continue until athlete is unable to complete 3rds in the next 5 minutes.
Post weights and time to comments
REMINDERS OF UPCOMING EVENTS:
1. This Saturday Bring a Friend HotShot 19 Fundraiser($15 per guest),
2. SEPTEMBER 6th (7pm) Apex Social at Greenhouse in Souderton on Reliance Rd,
3. Sept 28 SVS Throwdown with South Mountain CrossFit
4. Nov 2nd IN HOUSE COMPETITION HARVEST RUMBLE ( Hooded sweatshirt to all participants)
5. CHRISTMAS PARTY DEC 14th @ APEX.
12 comments:
8Rd's + 8 pu's
My kind of wod.
2 rds + 20 reps. Finished the round after time expired. Got two more rounds in after the 5 min. Cap. Way to push Tony!
2 Rds + 22
- 30" Pike HSPU
- Red Band Pistols
the Hoshots WOD is out
"Hotshots 19"
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
Forgot to add 30" pike hspu and band pistols.
Thank you so much for creating this WOD! It was awesome I loved it! Hopefully I'll get to see everyone from now until my last WOD on Saturday...thank you for 3 awesome years. Everyone here has made such a positive impact on my life and I'm so thankful for that. I'll be seeing everyone soon! Will miss you!
5 rds + 4
Pistols to 16" box
HSPU got tough in round 3. Probably should have scaled my reps. Ah well. Great work out and awesome way to send off our LaRynn - who was an absolute beast in this wod. Good luck to you girl!
Oh and I got 8 rds plus 10 pull-ups RX
8 rounds+14
Pike/box pistols
6 rnds
5 pull ups, tripos push ups, 16" box for pistols!
1 round plus 3. Did 1 HSPU and 9 30" pike.
Great job, Tony and LaRynn on this WOD!
5 Rounds +15 RX
Got crushed by the weighted sprint warm-up.
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