Potent Potion

Sep 1st, 2013

Category: CrossFit

Potent Potion

Dennis - C2B - NBD

Dennis – C2B – NBD

Reduced Schedule tomorrow on Labor Day- We will be hosting general classes at 9,10,11,12,4,5 & 6 only.  BT times will be at 9,12,5&6

GHD Sit-up

Split Jerk

12 minute AMRAP
5 Clean and jerks (155,105)
7 Ring Dips
9 GHD sit-ups

Level 3 (135,95)
Level 2 (115,75)
Level 1 (95,55); abmat situps

*If a ghd is not available when it’s your turn, sub t2b for that round.

**Moving forward we will be including a “minimal to no equipment WOD” as an option for those that  can be done at home. Of course these will be constantly varied to keep you on your toes, try it out at some point and leave your score/thoughts in the comment section!**

Home WOD
Jumping Squats
Hand Release Push Ups
Sit Ups


  1. Kendra 09/01/2013 at 9:41 pm

    sammy – hilarious description of GHD.
    92# x 3- tough morning, but haley helped me figure out my issue with these – next time!
    4+6, 80#, red band

  2. sammy belton 09/01/2013 at 5:22 pm

    165 x3
    175 x2
    3+2 L2, Blue Band, 5 GHD sit ups

    First time on the GHD. It’s like a fast wooden roller coaster. Fun yet slightly scary and it hurts a little when you get off…

  3. Chris Wilson 09/01/2013 at 2:31 pm

    185 lb. x 3; 5 + 5 L3

  4. L Lebo 09/01/2013 at 12:50 am

    Love the Home WOD idea!

    • papa schurk 09/01/2013 at 1:43 am

      yes yes yes! love the home WOD concept, especially with my new schedule!