CrossFit – Thu, Oct 5

Announcements

Please join us in celebrating Disability Awareness Month! For the month of October we will be doing one WOD a week that will allow us to see and do things from a different perspective. Thank you to Coach Jay for all of his hard work putting these workouts together. I hope we can all challenge ourselves and also have some fun with these!

Community Wod 2.0 this Saturday at Tamarack Park, located at 7250 SE Tamarack St, Hillsboro, OR 97123 (down SE Reed Dr about 3 minutes east of the gym). Let’s enjoy the last few sunny days before winter!

CrossFit 45 North – CrossFit

Metcon (Time)

For Time:

30 Clean & Jerks (135/95)

*Rest 3 Mins*

7 min AMRAP

HSPU’s (RX+ Deficit 45lb plates)

T2B

Reps for both will be 2,4,6….etc.

* Rest 3 Mins*

2 RDS

800m Run

50 Wall Balls (20/14) RX+ (30/20)

45 North at Home (Checkmark)

For Completion:

30 Ground to over head w/odd oject

*Rest 3 mins*

7 min AMRAP

Strict press

sit ups (rep scheme 2,4,6…etc of each)

*Rest 3 mins*

2 RDS

800m Run

50 Air squats (or weighted)