WOD 1 Rx

For Time:

9-15-21

Bar Facing Burpees

Thrusters (95/65)


9-Minute Time Cap

WOD 1 Intermediate

For Time:

15-21-27

Bar-Facing Burpees

Calorie Echo Bike

9-15-21

Synchro Thrusters (95/65)


10-Minute Time Cap

WOD 1 Scaled

For Time:

9-15-21

Bar-Facing Burpees

Synchro Thrusters (65/45)

Calorie Echo Bike


11-Minute Time Cap

WOD 3 Rx

2 Rounds For Time:

90 ft. Shuttle Run

15 Chest-to-Bar Pull-ups

90 ft. Shuttle Run

15 Calorie Row

90 ft. Shuttle Run

45 Double Unders

5 Ring Muscle-ups

45 Double Unders

90 ft. Shuttle Run

15 Calorie Row

90 ft. Shuttle Run

15 Toes-to-Bar

**Round 2 work doubles except the Shuttle Run - MU increase to 9

-15 Minute Time Cap-

WOD 3 Intermediate

15 Minute AMRAP:

*Buy-in* Partner Alternating Rounds:

Round 1:

90 ft. Shuttle Run

15 Chest-to-Bar Pull-ups

90 ft. Shuttle Run

15 Calorie Row

90 ft. Shuttle Run

45 Double Unders

Round 2:

90 ft. Shuttle Run

15 Toes-to-Bar

90 ft. Shuttle Run

15 Calorie Row

90 ft. Shuttle Run

45 Double Unders

AMRAP in remaining time:

Ring Muscle-ups

WOD 3 Scaled

15 Minute AMRAP:

*Buy-in* Partner Alternating Rounds:

Round 1:

90 ft. Shuttle Run

15 Ring Rows

90 ft. Shuttle Run

15 Calorie Row

90 ft. Shuttle Run

90 Single Unders

Round 2:

90 ft. Shuttle Run

15 Feet Anchored Sit-ups

90 ft. Shuttle Run

15 Calorie Row

90 ft. Shuttle Run

90 Single Unders

AMRAP in remaining time:

5 Single Arm Dumbbell Devils Press + 30’ Single Arm Overhead Walking Lunge

Floater Scaled

For Time:

240 ft. Kettlebell Farmer Carry

240 ft. Sandbag Bear Hug Carry

80 ft. Sled Push


3-Minute Time Cap

Floater Rx & Intermediate

For Time:

240 ft. Kettlebell Farmer Carry

240 ft. Sandbag Bear Hug Carry

80 ft. Sled Push

3-Minute Time Cap

Sat, August 27, 2022 7:00 AM - 6:00 PM Central Standard Time
CrossFit Vokse
816 11th St E, Williston, North Dakota, United States
CrossFit Vokse
A Williston North Dakota CrossFit Affiliate since 2017.

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