120924 Day 1

Day 1
WOD 120924

EMOM for 10:00 of:
3 weighted ring dips
1 squat clean

@ 10:00…

AMRAP in 10:00 of:
50 clean to overhead – 115/85
50 burpees

 

ring dip criteria for EMOM:

  • if you have a weighted ring dip for 3 reps, do it!
  • if you cannot do a weighted ring dip, do 3 rx'd ring dips.
  • if you do not have an rx'd ring dip, do 5 assisted.

 

 
Katey

 

 
Netcong-24120921-00133

 

 

crossfit.com 

 


0 thoughts on “120924 Day 1”

  1. Race over challenging hilly terrain including a tough mile up Tower Hill. Course consists of single track trails and roads through scenic Kittatinny Valley State Park.
    When: Sunday, October 7th
    Location: New Jersey, United States
    Kittatinny Valley State Park
    Event 1:
    Race Length: 8 miles (12.9 km)
    95% dirt trails, 0% dirt roads, 5% paved
    Event 2:
    Race Length: 5 miles (8 km)
    Proceeds go to Friend2Friend

  2. Race over challenging hilly terrain including a tough mile up Tower Hill. Course consists of single track trails and roads through scenic Kittatinny Valley State Park.
    When: Sunday, October 7th
    Location: New Jersey, United States
    Kittatinny Valley State Park
    Event 1:
    Race Length: 8 miles (12.9 km)
    95% dirt trails, 0% dirt roads, 5% paved
    Event 2:
    Race Length: 5 miles (8 km)
    Proceeds go to Friend2Friend

  3. Race over challenging hilly terrain including a tough mile up Tower Hill. Course consists of single track trails and roads through scenic Kittatinny Valley State Park.
    When: Sunday, October 7th
    Location: New Jersey, United States
    Kittatinny Valley State Park
    Event 1:
    Race Length: 8 miles (12.9 km)
    95% dirt trails, 0% dirt roads, 5% paved
    Event 2:
    Race Length: 5 miles (8 km)
    Proceeds go to Friend2Friend

  4. Race over challenging hilly terrain including a tough mile up Tower Hill. Course consists of single track trails and roads through scenic Kittatinny Valley State Park.
    When: Sunday, October 7th
    Location: New Jersey, United States
    Kittatinny Valley State Park
    Event 1:
    Race Length: 8 miles (12.9 km)
    95% dirt trails, 0% dirt roads, 5% paved
    Event 2:
    Race Length: 5 miles (8 km)
    Proceeds go to Friend2Friend

  5. Race over challenging hilly terrain including a tough mile up Tower Hill. Course consists of single track trails and roads through scenic Kittatinny Valley State Park.
    When: Sunday, October 7th
    Location: New Jersey, United States
    Kittatinny Valley State Park
    Event 1:
    Race Length: 8 miles (12.9 km)
    95% dirt trails, 0% dirt roads, 5% paved
    Event 2:
    Race Length: 5 miles (8 km)
    Proceeds go to Friend2Friend

  6. Race over challenging hilly terrain including a tough mile up Tower Hill. Course consists of single track trails and roads through scenic Kittatinny Valley State Park.
    When: Sunday, October 7th
    Location: New Jersey, United States
    Kittatinny Valley State Park
    Event 1:
    Race Length: 8 miles (12.9 km)
    95% dirt trails, 0% dirt roads, 5% paved
    Event 2:
    Race Length: 5 miles (8 km)
    Proceeds go to Friend2Friend

  7. Race over challenging hilly terrain including a tough mile up Tower Hill. Course consists of single track trails and roads through scenic Kittatinny Valley State Park.
    When: Sunday, October 7th
    Location: New Jersey, United States
    Kittatinny Valley State Park
    Event 1:
    Race Length: 8 miles (12.9 km)
    95% dirt trails, 0% dirt roads, 5% paved
    Event 2:
    Race Length: 5 miles (8 km)
    Proceeds go to Friend2Friend

  8. Race over challenging hilly terrain including a tough mile up Tower Hill. Course consists of single track trails and roads through scenic Kittatinny Valley State Park.
    When: Sunday, October 7th
    Location: New Jersey, United States
    Kittatinny Valley State Park
    Event 1:
    Race Length: 8 miles (12.9 km)
    95% dirt trails, 0% dirt roads, 5% paved
    Event 2:
    Race Length: 5 miles (8 km)
    Proceeds go to Friend2Friend

  9. Race over challenging hilly terrain including a tough mile up Tower Hill. Course consists of single track trails and roads through scenic Kittatinny Valley State Park.
    When: Sunday, October 7th
    Location: New Jersey, United States
    Kittatinny Valley State Park
    Event 1:
    Race Length: 8 miles (12.9 km)
    95% dirt trails, 0% dirt roads, 5% paved
    Event 2:
    Race Length: 5 miles (8 km)
    Proceeds go to Friend2Friend

  10. Joe G – please tell Ingrid thanx for pulling me for the first 10 miles of yesterdays run I probably wouldn’t have PR’ed if she wasn’t pacing us … glad she met her goal and broke 1:40

  11. Joe G – please tell Ingrid thanx for pulling me for the first 10 miles of yesterdays run I probably wouldn’t have PR’ed if she wasn’t pacing us … glad she met her goal and broke 1:40

  12. Joe G – please tell Ingrid thanx for pulling me for the first 10 miles of yesterdays run I probably wouldn’t have PR’ed if she wasn’t pacing us … glad she met her goal and broke 1:40

  13. Joe G – please tell Ingrid thanx for pulling me for the first 10 miles of yesterdays run I probably wouldn’t have PR’ed if she wasn’t pacing us … glad she met her goal and broke 1:40

  14. Joe G – please tell Ingrid thanx for pulling me for the first 10 miles of yesterdays run I probably wouldn’t have PR’ed if she wasn’t pacing us … glad she met her goal and broke 1:40

  15. Joe G – please tell Ingrid thanx for pulling me for the first 10 miles of yesterdays run I probably wouldn’t have PR’ed if she wasn’t pacing us … glad she met her goal and broke 1:40

  16. Joe G – please tell Ingrid thanx for pulling me for the first 10 miles of yesterdays run I probably wouldn’t have PR’ed if she wasn’t pacing us … glad she met her goal and broke 1:40

  17. Joe G – please tell Ingrid thanx for pulling me for the first 10 miles of yesterdays run I probably wouldn’t have PR’ed if she wasn’t pacing us … glad she met her goal and broke 1:40

  18. Joe G – please tell Ingrid thanx for pulling me for the first 10 miles of yesterdays run I probably wouldn’t have PR’ed if she wasn’t pacing us … glad she met her goal and broke 1:40

  19. PIG ROAST INFO: PLEASE DON”T BE A SKIMMER
    this Saturday starting at 1pm at Main Beach in Forest Lakes (Byram)
    If you have not signed up for something to bring please do so on the whiteboard at the shed. And if you need suggestions let me know.
    It is a bring your own for you and your kids so please don’t forget. Liquor, beer, juice, seltzer, water is all up to you. Bring a cooler filled with ice and drinks.
    Glass bottles are NOT allowed on the beach. With that being said…if you like beer or alcohol that is in glass please just pour it in a cup to drink it. And you MUST put your glass back into your cooler. I am sure we will see Dorothy, the lady in charge of our beach, and I really don’t want her to have any reason to say something negative to me.
    There are bathrooms there that we will have access to. Also a refrigerator if needed.
    more posts to follow 🙂

  20. PIG ROAST INFO: PLEASE DON”T BE A SKIMMER
    this Saturday starting at 1pm at Main Beach in Forest Lakes (Byram)
    If you have not signed up for something to bring please do so on the whiteboard at the shed. And if you need suggestions let me know.
    It is a bring your own for you and your kids so please don’t forget. Liquor, beer, juice, seltzer, water is all up to you. Bring a cooler filled with ice and drinks.
    Glass bottles are NOT allowed on the beach. With that being said…if you like beer or alcohol that is in glass please just pour it in a cup to drink it. And you MUST put your glass back into your cooler. I am sure we will see Dorothy, the lady in charge of our beach, and I really don’t want her to have any reason to say something negative to me.
    There are bathrooms there that we will have access to. Also a refrigerator if needed.
    more posts to follow 🙂

  21. PIG ROAST INFO: PLEASE DON”T BE A SKIMMER
    this Saturday starting at 1pm at Main Beach in Forest Lakes (Byram)
    If you have not signed up for something to bring please do so on the whiteboard at the shed. And if you need suggestions let me know.
    It is a bring your own for you and your kids so please don’t forget. Liquor, beer, juice, seltzer, water is all up to you. Bring a cooler filled with ice and drinks.
    Glass bottles are NOT allowed on the beach. With that being said…if you like beer or alcohol that is in glass please just pour it in a cup to drink it. And you MUST put your glass back into your cooler. I am sure we will see Dorothy, the lady in charge of our beach, and I really don’t want her to have any reason to say something negative to me.
    There are bathrooms there that we will have access to. Also a refrigerator if needed.
    more posts to follow 🙂

  22. PIG ROAST INFO: PLEASE DON”T BE A SKIMMER
    this Saturday starting at 1pm at Main Beach in Forest Lakes (Byram)
    If you have not signed up for something to bring please do so on the whiteboard at the shed. And if you need suggestions let me know.
    It is a bring your own for you and your kids so please don’t forget. Liquor, beer, juice, seltzer, water is all up to you. Bring a cooler filled with ice and drinks.
    Glass bottles are NOT allowed on the beach. With that being said…if you like beer or alcohol that is in glass please just pour it in a cup to drink it. And you MUST put your glass back into your cooler. I am sure we will see Dorothy, the lady in charge of our beach, and I really don’t want her to have any reason to say something negative to me.
    There are bathrooms there that we will have access to. Also a refrigerator if needed.
    more posts to follow 🙂

  23. PIG ROAST INFO: PLEASE DON”T BE A SKIMMER
    this Saturday starting at 1pm at Main Beach in Forest Lakes (Byram)
    If you have not signed up for something to bring please do so on the whiteboard at the shed. And if you need suggestions let me know.
    It is a bring your own for you and your kids so please don’t forget. Liquor, beer, juice, seltzer, water is all up to you. Bring a cooler filled with ice and drinks.
    Glass bottles are NOT allowed on the beach. With that being said…if you like beer or alcohol that is in glass please just pour it in a cup to drink it. And you MUST put your glass back into your cooler. I am sure we will see Dorothy, the lady in charge of our beach, and I really don’t want her to have any reason to say something negative to me.
    There are bathrooms there that we will have access to. Also a refrigerator if needed.
    more posts to follow 🙂

  24. PIG ROAST INFO: PLEASE DON”T BE A SKIMMER
    this Saturday starting at 1pm at Main Beach in Forest Lakes (Byram)
    If you have not signed up for something to bring please do so on the whiteboard at the shed. And if you need suggestions let me know.
    It is a bring your own for you and your kids so please don’t forget. Liquor, beer, juice, seltzer, water is all up to you. Bring a cooler filled with ice and drinks.
    Glass bottles are NOT allowed on the beach. With that being said…if you like beer or alcohol that is in glass please just pour it in a cup to drink it. And you MUST put your glass back into your cooler. I am sure we will see Dorothy, the lady in charge of our beach, and I really don’t want her to have any reason to say something negative to me.
    There are bathrooms there that we will have access to. Also a refrigerator if needed.
    more posts to follow 🙂

  25. PIG ROAST INFO: PLEASE DON”T BE A SKIMMER
    this Saturday starting at 1pm at Main Beach in Forest Lakes (Byram)
    If you have not signed up for something to bring please do so on the whiteboard at the shed. And if you need suggestions let me know.
    It is a bring your own for you and your kids so please don’t forget. Liquor, beer, juice, seltzer, water is all up to you. Bring a cooler filled with ice and drinks.
    Glass bottles are NOT allowed on the beach. With that being said…if you like beer or alcohol that is in glass please just pour it in a cup to drink it. And you MUST put your glass back into your cooler. I am sure we will see Dorothy, the lady in charge of our beach, and I really don’t want her to have any reason to say something negative to me.
    There are bathrooms there that we will have access to. Also a refrigerator if needed.
    more posts to follow 🙂

  26. PIG ROAST INFO: PLEASE DON”T BE A SKIMMER
    this Saturday starting at 1pm at Main Beach in Forest Lakes (Byram)
    If you have not signed up for something to bring please do so on the whiteboard at the shed. And if you need suggestions let me know.
    It is a bring your own for you and your kids so please don’t forget. Liquor, beer, juice, seltzer, water is all up to you. Bring a cooler filled with ice and drinks.
    Glass bottles are NOT allowed on the beach. With that being said…if you like beer or alcohol that is in glass please just pour it in a cup to drink it. And you MUST put your glass back into your cooler. I am sure we will see Dorothy, the lady in charge of our beach, and I really don’t want her to have any reason to say something negative to me.
    There are bathrooms there that we will have access to. Also a refrigerator if needed.
    more posts to follow 🙂

  27. PIG ROAST INFO: PLEASE DON”T BE A SKIMMER
    this Saturday starting at 1pm at Main Beach in Forest Lakes (Byram)
    If you have not signed up for something to bring please do so on the whiteboard at the shed. And if you need suggestions let me know.
    It is a bring your own for you and your kids so please don’t forget. Liquor, beer, juice, seltzer, water is all up to you. Bring a cooler filled with ice and drinks.
    Glass bottles are NOT allowed on the beach. With that being said…if you like beer or alcohol that is in glass please just pour it in a cup to drink it. And you MUST put your glass back into your cooler. I am sure we will see Dorothy, the lady in charge of our beach, and I really don’t want her to have any reason to say something negative to me.
    There are bathrooms there that we will have access to. Also a refrigerator if needed.
    more posts to follow 🙂

  28. PIG ROAST INFO AGAIN: (don’t SKIM)
    bring with you:
    beach/camping chairs
    drinks
    food you signed up for
    extra clothes (it will get chilly as it gets later in the day)
    Does anyone have a fire pit they can bring with them?

  29. PIG ROAST INFO AGAIN: (don’t SKIM)
    bring with you:
    beach/camping chairs
    drinks
    food you signed up for
    extra clothes (it will get chilly as it gets later in the day)
    Does anyone have a fire pit they can bring with them?

  30. PIG ROAST INFO AGAIN: (don’t SKIM)
    bring with you:
    beach/camping chairs
    drinks
    food you signed up for
    extra clothes (it will get chilly as it gets later in the day)
    Does anyone have a fire pit they can bring with them?

  31. PIG ROAST INFO AGAIN: (don’t SKIM)
    bring with you:
    beach/camping chairs
    drinks
    food you signed up for
    extra clothes (it will get chilly as it gets later in the day)
    Does anyone have a fire pit they can bring with them?

  32. PIG ROAST INFO AGAIN: (don’t SKIM)
    bring with you:
    beach/camping chairs
    drinks
    food you signed up for
    extra clothes (it will get chilly as it gets later in the day)
    Does anyone have a fire pit they can bring with them?

  33. PIG ROAST INFO AGAIN: (don’t SKIM)
    bring with you:
    beach/camping chairs
    drinks
    food you signed up for
    extra clothes (it will get chilly as it gets later in the day)
    Does anyone have a fire pit they can bring with them?

  34. PIG ROAST INFO AGAIN: (don’t SKIM)
    bring with you:
    beach/camping chairs
    drinks
    food you signed up for
    extra clothes (it will get chilly as it gets later in the day)
    Does anyone have a fire pit they can bring with them?

  35. PIG ROAST INFO AGAIN: (don’t SKIM)
    bring with you:
    beach/camping chairs
    drinks
    food you signed up for
    extra clothes (it will get chilly as it gets later in the day)
    Does anyone have a fire pit they can bring with them?

  36. PIG ROAST INFO AGAIN: (don’t SKIM)
    bring with you:
    beach/camping chairs
    drinks
    food you signed up for
    extra clothes (it will get chilly as it gets later in the day)
    Does anyone have a fire pit they can bring with them?

  37. We can’t come right at 1, it will probably be more towards 2:30-3. We are going to Puptoberfest first in our town with our dog to take part in those festivities. Is that still ok? Idk how late this pig roast is supposed to run. Also, we will be bringing a side, I just keep forgetting to sign up for it on the white board 🙂

  38. We can’t come right at 1, it will probably be more towards 2:30-3. We are going to Puptoberfest first in our town with our dog to take part in those festivities. Is that still ok? Idk how late this pig roast is supposed to run. Also, we will be bringing a side, I just keep forgetting to sign up for it on the white board 🙂

  39. We can’t come right at 1, it will probably be more towards 2:30-3. We are going to Puptoberfest first in our town with our dog to take part in those festivities. Is that still ok? Idk how late this pig roast is supposed to run. Also, we will be bringing a side, I just keep forgetting to sign up for it on the white board 🙂

  40. We can’t come right at 1, it will probably be more towards 2:30-3. We are going to Puptoberfest first in our town with our dog to take part in those festivities. Is that still ok? Idk how late this pig roast is supposed to run. Also, we will be bringing a side, I just keep forgetting to sign up for it on the white board 🙂

  41. We can’t come right at 1, it will probably be more towards 2:30-3. We are going to Puptoberfest first in our town with our dog to take part in those festivities. Is that still ok? Idk how late this pig roast is supposed to run. Also, we will be bringing a side, I just keep forgetting to sign up for it on the white board 🙂

  42. We can’t come right at 1, it will probably be more towards 2:30-3. We are going to Puptoberfest first in our town with our dog to take part in those festivities. Is that still ok? Idk how late this pig roast is supposed to run. Also, we will be bringing a side, I just keep forgetting to sign up for it on the white board 🙂

  43. We can’t come right at 1, it will probably be more towards 2:30-3. We are going to Puptoberfest first in our town with our dog to take part in those festivities. Is that still ok? Idk how late this pig roast is supposed to run. Also, we will be bringing a side, I just keep forgetting to sign up for it on the white board 🙂

  44. We can’t come right at 1, it will probably be more towards 2:30-3. We are going to Puptoberfest first in our town with our dog to take part in those festivities. Is that still ok? Idk how late this pig roast is supposed to run. Also, we will be bringing a side, I just keep forgetting to sign up for it on the white board 🙂

  45. We can’t come right at 1, it will probably be more towards 2:30-3. We are going to Puptoberfest first in our town with our dog to take part in those festivities. Is that still ok? Idk how late this pig roast is supposed to run. Also, we will be bringing a side, I just keep forgetting to sign up for it on the white board 🙂

  46. I have a silly question. Can I bring non paleo cookies. I signed up for cookies and wanted to make paleo but ice hockey got in the way so I will not have a chance to bake.

  47. I have a silly question. Can I bring non paleo cookies. I signed up for cookies and wanted to make paleo but ice hockey got in the way so I will not have a chance to bake.

  48. I have a silly question. Can I bring non paleo cookies. I signed up for cookies and wanted to make paleo but ice hockey got in the way so I will not have a chance to bake.

  49. I have a silly question. Can I bring non paleo cookies. I signed up for cookies and wanted to make paleo but ice hockey got in the way so I will not have a chance to bake.

  50. I have a silly question. Can I bring non paleo cookies. I signed up for cookies and wanted to make paleo but ice hockey got in the way so I will not have a chance to bake.

  51. I have a silly question. Can I bring non paleo cookies. I signed up for cookies and wanted to make paleo but ice hockey got in the way so I will not have a chance to bake.

  52. I have a silly question. Can I bring non paleo cookies. I signed up for cookies and wanted to make paleo but ice hockey got in the way so I will not have a chance to bake.

  53. I have a silly question. Can I bring non paleo cookies. I signed up for cookies and wanted to make paleo but ice hockey got in the way so I will not have a chance to bake.

  54. I have a silly question. Can I bring non paleo cookies. I signed up for cookies and wanted to make paleo but ice hockey got in the way so I will not have a chance to bake.

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