HOTSHOTS 19
photo complements of BeeBach
TEAM WOD
Labor Day-In the US, Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of their country.
*Wear your climbing Socks- You are about to do some WORK on LABOR DAY as a team!
4 Min AMRAP
2 Min Rest
8 Min AMRAP
2 Min Rest
For time(12 min cap)
*One person must carry mb(20#) throughout the entire WOD....If the ball drops= start over
40 Sledges
30 Box Jump overs(24")
100' Sled Pull(225#) 2 people may pull
60 DL 145/95 (10 DL @ time 20 ' bar carry)
3 Rope Climbs
400 m run w/mb
*Post Team, weights, reps and time
4 Min AMRAP
2 Min Rest
8 Min AMRAP
2 Min Rest
For time(12 min cap)
*One person must carry mb(20#) throughout the entire WOD....If the ball drops= start over
40 Sledges
30 Box Jump overs(24")
100' Sled Pull(225#) 2 people may pull
60 DL 145/95 (10 DL @ time 20 ' bar carry)
3 Rope Climbs
400 m run w/mb
*Post Team, weights, reps and time
REMINDERS OF UPCOMING EVENTS:
1. SEPTEMBER 6th (7pm) Apex Social at Greenhouse in Souderton on Reliance Rd,
2. Sept 28 2nd Annual SVS Fitness Frenzy with South Mountain CrossFit
3. Nov 2nd IN HOUSE COMPETITION HARVEST RUMBLE ( Hooded sweatshirt to all participants)
4. CHRISTMAS PARTY DEC 14th @ APEX.
16 comments:
Ran a 5k up here on Cape Cod. We ran this 5k last year. Finished in 28:59. Chopped 1:40 off of my time from this race last year! Another sign of the proof of the work that we do with Apex makes us fitter and better athletes. Thank you coaches!
Looking forward to The Bruiser 5k on Saturday next weekend and the Super Spartan on Sunday. The Bruiser 5k is the most important race for me all year. It is a fundraising race to fight canine cancer. If anyone wants to come run this race with me, it is this coming Saturday at 9am in Lehigh Parkway in Allentown, PA. You can register at www.thebruiser5k.org.
Frank that is terrific about your progress. Thanks for sharing. I wish you lots of luck in your upcoming race this saturday. Hopefully you can get some takers fromApex to run with you. Hope to see you around soon.
It looks like it was a great showing for Hot Shots WOD. Great job everyone! I was hoping to do it up here. But the one box is doing it on Tuesday and we area leaving Tuesday. The other box isn't doing it at all.
What a great way to spend the morning! Worked with Michelle and Sharon.
4 min-- got through sled pull
8 min-- ran 200 m
12 min- 10:21
Was fun figuring out who did what and held the med ball when, etc. Awesome work Team D!!
Teamed with Eric and Tyler.
4 min:58 dl I think
8 min: 1 rd + 17 sledge
12 min: 7:12
Happy Bday Frank!
Teamed with Frank Steck and Zim on this one. Those two are freaking beasts, happy to be along for the ride!
4:00-48 DL
8:00-1 Round + 25 Sledges
12:00-7:17
Big Ups to Team B (Erik, Matt H. and Tyler) for edging us out in the third go-around.
Was a fun workout!
4 min got through sled pull
8 min got to 200 run
12 min 10:21
Great job sharon & Bekah
Teamed with Russ and Dave B.
4 min -- 20 Deadlifts
8 min -- 150 meters on run
12 min -- 9:45
I think we were a well balanced team that complimented our strengths and weaknesses!
Teamed up with Anthony and Dave. 4:00 17 DL 8:00 200m 12:00 10:46. Fun WOD today. Good old blue collar WOD on our Labor Day!
Good work Jon and Anthony!
Holding that medicine ball got to be a real pain towards the end. Fun WOD, do it again in a heart beat.
teamed up with Dan & BDD, they killed it. Dan really pushed us through the last run.
4 min - 41 DL?
8 min - 200m
12 min - 9:49
this was a lot of fun. really got to utilize your teammates' strengths. and I was pumped Bus said I was an intermediate!
Yeah buddy! Great work
7 rnds: 25 m bear crawl, grab a bucket (no handle use allied) filled 1/4 way with stone. Run to rock pile and add rock, drop the bucket and finish the 400 m run. Do that sequence 7 times, adding a rock at the next rock pile! In between each round... 10 toes 2bar, 10 pull ups, 20 wall balls, 25 box jumps, 1 rope climb, 1 traverse wall( down and back) ending withe the spear throw! If you hit it, only 10 burpees. If you miss it, 30 burpees.... 45:00!!! Hello Labor Day! Getting ready for Super Spartan also...
Nice work!
I think we did awesome today.... You killed the rope climb
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