Daily WOD

Fri, Oct 29 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

Friday October 29 21


(Time)
For Time:
4 Legless Rope Climbs (15-ft.)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Legless Rope Climbs
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Legless Rope Climbs
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Legless Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches

INTERMEDIATE
For time:
4 Rope Climbs
20 Alternating Single-Leg Squats
40 Alternating DB Snatches (35/20#)
3 Rope Climbs
20 Alternating Single-Leg Squats
30 Alternating DB Snatches (35/20#)
2 Rope Climbs
10 Alternating Single-Leg Squats
20 Alternating DB Snatches (35/20#)
1 Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches (35/20#)
(15-ft.)

BEGINNER
For Time:
15 Assisted Strict Pull-ups
20 Alternating Single-Leg Squats to a Box
40 Alternating DB Snatches (20/10#)
12 Assisted Strict Pull-ups
20 Alternating Single-Leg Squats to a Box
30 Alternating DB Snatches
9 Assisted Strict Pull-ups
10 Alternating Single-Leg Squats to a Box
20 Alternating DB Snatches
6 Assisted Strict Pull-ups
10 Alternating Single-Leg Squats to a Box
10 Alternating DB Snatches


1st11:13 Carlie Fri, Oct 29, 2021
2nd13:13 Kirsten Fri, Oct 29, 2021
3rd13:21 Laura M Fri, Oct 29, 2021
1st12:32 Jeremy Fri, Oct 29, 2021
2nd14:09 Ian N Fri, Oct 29, 2021
3rd16:06 Dale Fri, Oct 29, 2021

Carlie11:13
1/2 rope climbs, leg behind SL squat, 20#
Jeremy12:32
Rc, #50, some prom pistols
Kirsten13:13
Rope pulls, bench SL squat, 15#
Laura M13:21
Strict pull ups, box squats
Elizabeth13:30
Int. Half way rope climbs, behind the leg pistol
Cecy13:35
Intermediate with foot behind pistols, 25#
Stephanie13:58
Banded pull ups, box squats, #25
Ian N14:09
Rope pulls,
Mari14:21
INT. (25#)
Kherri14:28
Intermediate, #35
Katie E14:39
Ring Rows/ Bench Pistols/ 35#
Diane14:49
Banded pull-ups, behind leg SL squat, 20#
Robbie15:20
INT. :25#)
Taylor S15:40
Rope climb attempts/Box pistols/10lb DB
Dale16:06
Partial rope climb; 24” box squat; 35 dB
Aniki16:10
Ring rows, air squats, 15#
Denise16:53
Ring rows, box squats, 15#
Susan17:20
Banded pull-ups, air squats, 15#
Pam17:26
Banded pull-ups, box SL squats, 10#
Brittany G17:37
INT w/ 35lb DB
Logan S17:59
INT w/ 30lb DB/ scaled pistols
Nidia19:50
Int, bench sl squats
Amberly20:13
Intermediate/35lbs completed just after time cap
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