Wednesday 1.9.18

by | Jan 9, 2019 | WOD | 8 comments

Johan

Nasty Number
5 Rounds
30 Air Squats
7 Strict Pull-ups
10 Power Snatches
WOD Guidance
Pace your air squats, choose the most challenging pull-up and dumbbell weight you can perform an unbroken set with, and breathe through this 5 rounder!
Box Brief
Tomorrow is Bring a Coworker Day!
Gronk Nation Team Rowathon
Wednesday, February 6th @ 1pm
Find a team of 4 or let us put you on a team.
WOD
Teams of 4
10,000m Row (switching every 250m)
$30 donation per person benefit the Gronk Nation You Foundation
email sean@crossfittilt.com to sign up
Link to Donate HERE

8 Comments

  1. Mike E.
    Mike E. on January 9, 2019 at 12:30 PM

    Nasty Number: 11:19 (45#, band)

    Reply
  2. Avery
    Avery on January 9, 2019 at 3:36 PM

    Nasty Number: 8:46 (45, strict pull ups)

    Reply
  3. Eileen
    Eileen on January 9, 2019 at 5:51 PM

    10:44

    Reply
  4. Rebecca B
    Rebecca B on January 9, 2019 at 5:53 PM

    nasty #
    11:15
    banded pu’s
    (30#)snatch

    Reply
  5. Kerri
    Kerri on January 9, 2019 at 6:50 PM

    Nasty Number: 11:16
    (20#, rings)

    Reply
  6. Kristin
    Kristin on January 9, 2019 at 6:52 PM

    Nasty #
    13:55
    #20, banded pu

    Reply
  7. Jimmy Slots
    Jimmy Slots on January 10, 2019 at 12:08 AM

    NN 13:54
    30# / banded (thin)

    Reply
  8. Jared Wright
    Jared Wright on January 10, 2019 at 4:37 AM

    10:45, 45lbs (band)

    Reply

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