Daily WOD

Mon, Sep 13 2021

Fri, Mar 11, 2022 at 5:45pm CROSSFIT OPEN 22.3 FRIDAY NIGHT LIGHTS
Sat, May 13, 2023 at 9:00am CRAIG MEMORIAL WOD
Mon, May 29, 2023 at 9:00am MEMORIAL DAY MURPH
Mon, May 26, 2025 at 8:00am MURPH
Monday September 13WORK YOUR WEAKNESSES 101121Monday September 13 Strength

Monday September 13


(Time)
For Time RX:
21 Back Squats (bodyweight)
7 Rope Climbs (15-ft.)
15 Back Squats
5 Rope Climbs
9 Back Squats
3 Rope Climbs

For Time Intermediate:
21 Back Squats (1/2 body
weight)
3 Rope Climbs (15-ft.)
15 Back Squats
2 Rope Climbs
9 Back Squats
1 Rope Climbs

For Time Beginner:
21 Back Squats (1/4 body
weight)
9 Rope Pull-to-Stand
15 Back Squats
6 Rope Pull-to-Stand
9 Back Squats
3 Rope Pull-to-Stand


MOVEMENT SCALING OPTIONS
Back Squat | Reduce load
Rope Climb | Reduce reps, Strict Pull-ups, Ring Row Climb, Pull-to-stands


1st21:18 RxBrittany G Mon, Sep 13, 2021
2nd3:16 Debra Mon, Sep 13, 2021
3rd4:38 Stephanie Mon, Sep 13, 2021
1st8:46 RxDylan F Mon, Sep 13, 2021
2nd10:15 RxIsaac Mon, Sep 13, 2021
3rd13:56 RxThomas C Mon, Sep 13, 2021

Dylan F8:46 Rx
Isaac10:15 Rx
Thomas C13:56 Rx
From rack
Chase To14:26 Rx
From rack
Trey G19:07 Rx
From the rack
Brittany G21:18 Rx
Took the bar from the rack/ Trying to get better at the J-Hook
Debra3:16
Ring grips, #50
Stephanie4:38
Ring grips, #75
Jemma5:21
Ring grips
Jada6:01
Ring grips (injury)
Kirsten6:22
#45/plank pulls
Abbie W6:26
Beginner
Justice6:52
Beginner
Aniki7:15
#55/Ring row climbs 21-15-9
Laura M7:28
Intermediate, J-hook practice
Clay C7:40
Intermediate, #95
Alex C7:40
Beginner, #35
Melissa B7:40
Strict pull-ups
Jud7:50
Strict pull-ups
Diane7:50
75#/Int. RC
Sarah Y7:58
Beginner
Nidia8:30
#115/Int. RC
Aidan9:14
75#, 1/2 rope climbs (5, 3, 1)
Mari9:20
#85/Int.RC
Robbie9:24
90#/5-3-1 RC
Ian N9:47
#85/plank pulls
Carlie9:55
Intermediate, j-hook practice
Craig10:15
#135/Ring rows
Elizabeth10:28
#65, intermediate
Alice10:37
#55/RC Footwork
Trina11:10
Intermediate, banded strict pull-ups
Jenn11:11
#100/Int. RC
Jeanne11:15
100#/RCA
Greg U11:30
#120/Int. RC
Cecy11:39
21-15-9 100# BS, 5-3-1 Jhook RC
Jamie11:40
J-hook practice
Denise11:52
#55/ring rows
Justin T11:55
#155
Eddie12:18
J-hook practice
Kherri12:28
5-3-2 rope climbs, #160
Dana F14:19
Intermediate, J-hook practice
AmberlyCAP Rx
155 lbs sucks being heavy. 2/5 rope climbs completed second round
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