WOD:

As many rounds as possible in 20 minutes of

25 Hollow Rocks

25 Push Ups (hands release from floor)

50 Double Unders

Cash Out:

4 Rope Climbs

WOD:

For time

21-15-9 reps of

Sumo Deadlift High Pull

Front Squat

m:135lbs f:95lbs

Skill/Strength:

Clean

1x1x1

WOD:

Claudia

5 rounds for time:

20 KB swings

Male:53lbs

Female: 35lbs

400 meter run

Juice 14:46 RX
Pirate 14:58 RX
Trapz 16:20 RX
Future 15:21 RX
Carrie 18:17 *26lb
Shamus 20:40 RX
Pasta 17:20 RX
Crash 17:31 RX
Jenn 18:43 *26lb
Fuzzy 19:20 *Row
Ted 18:25 *35lb
Bolt 14:39 *35lb
Napalm 19:36 *200mtr
Aramis 18:09 *200mtr
Kev Sr 14:50 RX
Britt 18:45 RX
Knuckles 14:08 RX
Blondie 22:15 RX
The Kid 18:50 *26lb
Joni 15:53 *26lb
Diesel 13:43 RX
Ghart 15:53 *35lb
Bunny 13:22 RX
Chocolate 16:19 *26lb
Brave 17:32 *26lb
Bull 14:41 RX
Supa 13:18 RX
Cowboy 17:19 RX
Turtle 9:50 *3rnds
Ice 17:09 RX
Bea 15:10 *20lb/200mtr
Quiet Storm 20:05 *26lb
Vanilla 16:19 RX
Terror 16:54 *300 mtr row
Kim 15:28 *26lb
Posh 17:34 RX
Pathos 18:45 RX
Josh 15:50 *35lb
SheRa 20:28 RX
Drama 20:38 RX
Sass 20:38 RX
Brimole 18:20 *40lb
Yoda 13:43 RX
Tokyo 14:11 RX
Coke 20:50 *35lb
Pete 14:45 RX
Justin 16:35 *26lb

WOD:

“Long Road Home”

2 Rounds For Time of:

25 Push Press m:95 f:65
25 Deadlift m:135 f:95
25 Wall Ball
25 Burpees
25 SDLHP m:95 f:65
25 Plate Lunge m:45 f:25
25 K2E

Cash Out:

Run 1 Mile

WOD:

“Cindy”

Complete as many rounds in 20 minutes as you can of:

5 Pull Ups

10 Push Ups

15 Squats

or

“Mary”

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 Pistols (alternating legs)

15 Pull Ups

Saturday Morning Team/Partner WOD 10 A.M.!!!!

Skill/Strength:
Double Unders
WOD:
100 Bodyweight Back Squats
The goal is to achieve 100 squats in 3 sets or less
Rest as needed

Skill/Strength:
Snatch
1x1x1
WOD:
As many rounds as possible in 20 minutes of
1 Wall Ball “2-fer-1″
1 Med Ball Thruster over bar 6″over reach
3 Jumps Over Med Ball
10 Overhead Lunge Steps w/Med Ball
Run 200 Meters w/Med Ball

If the Med Ball hits the floor other than for the required jump over
you must buy it back with a burpee on Med Ball
For a demo round video go to CrossFit Scranton on Facebook

Titan 8 + 2Fer (RX)
Joni 9 (10lb WB/Jump Rope)
The Man 8 (RX)
Nicole 5 (10lb WB/Jump Rope)
Carrie 6 (RX)
Trapz 8 (RX)
Rip 4 (10min)
Pirate 12 (RX)
Big Red 8 (RX)
Future 11 + Thruster (RX)
City 12 (Jump Rope)
Pasta 10 (RX)
Shamus 10 + Thruster (RX)
Brave 8 (no 2Fer)
Brenda 8 (10lb/no 2Fer)
Bunny 9 + 10 Lunge (RX)
Sandwich 7 + 3 JR (no 2Fer/Jump Rope)
Supa 11 (RX)
Posh 8 (10lb/no 2Fer)
Cracker 11 (RX)
Kev Jr 10 (RX)
Kev Sr 10 + 10 Lunge (RX)
Rampage 10 (RX)
Zeus 10 (RX)
Knuckles 10 + 10 Lunges (RX)
Shocker 9 (RX)
Britt (10lb/no 2Fer)
Quiet Storm 7 (no 2Fer)
Pop Off 8 (RX)
Ted 6 (14lb/no 2Fer)
China 8 (RX)
Napalm 4 + 100 Mtr (no 2Fer)
Blondie 6 + Thruster (no 2Fer)
The Kid 6 (10lb/no 2Fer)
Josh 9 (14lb)
Kent 10 (14lb)
Breeze 12 + 3 Jump (RX)
Animal 7 (RX)
Steve K 7
Turtle 8 (RX)
Lil Evil 7 (RX)
Drama 10 (RX)
Athos 6 (10lb/no 2Fer)
Aramis 7 (no 2Fer)
SheRa 8 (no 2Fer)
Dynomite 8 (10lb/no 2Fer)
Crash 9 (RX)
Tokyo 10 (RX)
H.A.M. 9 (RX)
Queen 8 (no 2Fer)
Ice 100 X 75lb PP (Tue’s WOD) 23:50
Yoda 4 min Squat Tabada/4 min Max MU (Wed’s WOD) 21 X 20
Juggernaut 4 min Squat Tabada/4 min Max MU (Wed’s WOD) 21 X 20

WOD:

“Test 3”

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Cash Out:

10 rounds for distance of

Sprint 15 seconds

Rest 30 seconds

Trapz 19 X 30 (Box MU)
Carrie 13 X 4 (Feet MU)
Future 16 X 0 (RX)
Pirate 21 X 8 (RX)
Pasta 17 X 27 (Feet MU)
City 20 X 20 (Feet MU)
Shamus 17 X 15 (Feet MU)
Rip 18 X 31 (Feet MU)
Knuckles 20 X 0 (RX)
Beast 16 X 0 (RX)
John 12 X 0 (RX)
Pop Off 19 X 16 (Feet MU)
Blondie 16 X 12 (Feet MU)
Fire 19 X 26 (Box MU)
Napalm 12 X 6 (Feet MU)
Quiet Storm 13 X 9 (Feet MU)
Tokyo 20 X 8 (Box MU)
H.A.M 17 X 0 (RX)
Champ 20 X 9 (RX)
Brimole 10 X 14 (Feet MU)
Supa 22 X 3 (RX)
Tony 8 X 5 (Feet MU)
Brave 14 X (Feet MU)
Ice 21 X 10 (Band MU)
Cowboy 19 X 9 (RX)
Rampage 20 X 0 (RX)
Terror 13 X 13 (Feet MU)
Animal 17 X 12 (Feet MU)
Brenda 15 X 10 (Feet MU)
Dina 10 X 12 (Feet)
Kim 18 X 5 (Feet MU)
The Man 15 X 3 (Feet MU)
Queen 13 X 25 (Feet MU)
Sass 11 X 12 (Feet MU)
Aramis 14 X 11 (Feet MU)
Athos 12 X 7 (Feet MU)
Joni 17 X 10 (Feet MU)
Killah 20 X 5 (Feet MU)
Pathos 12 X 11 (Feet MU)
Drama 19 X 0 (RX)
Big Red 11 X 20 (Feet MU)

Skill/Strength:

3 rounds of

10 Dips

10 HSPU

10 Strict Pull Ups

10 Hollow Rocks

WOD:

For Time

100 Push Press m:115lbs f:75lbs

Every time the bar falls below shoulder height

you must by it back. First buy back is 1 Burpee Box Bump,

second is 2 BBJ’s, third is 3 BBJ’s and so on.

Box height is 20″

Fire 38:33 (RX)
Pasta 22:13 (RX)
Fuzzy 19:00 (45lb/Push Up)
Shamus 14:51 (80lb)
City 28:02 (RX)
Supa 29:58 (RX)
Titan 27:30 (95)
Coke 18:30 (85lb/75reps)
Quiet Storm 12:04 (35)
Zues 25:45 (RX)
Big Red 15:54 (RX)
Pop Off 17:35 (55)
Napalm 19:09 (50)
Blondie 21:57 (55)
H.A.M. 19:05 (RX)
Knuckles 11:25 (RX)
Drama 18:55 (95)
Kev Sr 15:40 (95)
Kev Jr 19:52 (55)
Killah 10:45 (35)
Queen 27:47 (RX)
Spark 11:12 (35)
Cowboy 24:43 (95)
China 19:43 (Rx)
Bunny 13:53 (45)
Steve K 17:25 (95)
Cracker 16:47 (RX)
Beast 17:50 (RX)
John 18:48 (RX)
Posh 16:11 (35)
Dina 16:53 (40)
Brenda 13:09 (45)
Terror 24:09 (40)
Sandwich 20:36 (40)
Breeze 20:10 (RX)
Shocker 16:11 (95)
Rampage 19:34 (95)
Tank 15:02 (105)
Britt 16:35 (40)
The Kid 22:37 (55)
SheRa 16:31 (45)
Sass 21:03 (40)
Lil Evil 19:36 (55)
Aramis 19:13 (55/45)
Brimole 26:55 (95)
Champ 27:41 (RX)
Tokyo 12:59 (RX)
Yoda 17:50 (RX)
Juggernaut 15:26 (RX)