9/11/10 - CROSSFIT NTX FALLEN HEROES CHALLENGE

INDIVIDUAL WOD #1

2 rounds for time:

- Back Squat (135/85#)

- Push Press (75/55#)

- Deadlift (135/85#)

Male athletes will have one bar, one rack, 45s (2), 10s (2), 5s (2), collars (2)

Female athletes will have one bar, one rack, 10s (2), 5s (2), collars (2)

Athletes are responsible for changing out their own weights.

TEAM WOD #1

Team Total - Max reps 1 min:

1 team member starts followed by the next team member.

- Jump Rope, max reps

- Rest 1 min

- Box Jumps (20"), max reps

- Rest 1 min

- Air Squat, max reps

- Rest 1 min

- KB Swing (35/25#), max reps

- Front Squat, 1RM

INDIVIDUAL WOD #2

- Tabata Row (20:10x8), max meters

TEAM WOD #2

For time:

- Wallball, 40 reps

- GHD Situps, 30 reps

- Back Extensions, 20 reps

- Burpee to hanging plate touch (100"), 10 reps

- Row (Damper #10), 500m

INDIVIDUAL WOD #3

3 rounds - 5 min on, 1 min rest

- Run 400m

- Pullups, 5 reps

- Pushups, 10 reps

- Squats, 15 reps

In remaining time:

- Thruster (65/45#)

Score is total number of thrusters.

TEAM WOD #3

Relay for time:

- Log run/bike ride (each member must ride bike once 1000m), 4 rounds for time

Then, immediately after relay:

2 rounds for time:

- Tire flip, 2o reps (2 members)

- Wheel roll, 75m (2 members)

- Line pushups, 10 reps