CrossFit WODs for 9/3/2016

It is another busy Saturday at Indsurial Athletics.  Yoga kicks off the day at 8am.  Come get in a good stretch and learn some body awareness that will carry over into your CrossFit.  At 9:30am, we have CrossFit Competition Class.  This is a class designed for those who want to compete in local CrossFit Competitions.  You must receive permission from a coach before attending.  At 11am, we have our regular CrossFit Class that is run like every other class during the week.

Our 11am class is also a Community Class where friends and family are able to attend for free to try CrossFit.

8:00am – Yoga

9:30am – CrossFit Competition Class

WOD #1:
E2MOM 10 Min:
Front Squat
5, 5, 5, 5, 5 (80%)

WOD #2:
For Time:
Row 500m
then . . .
4 Rounds
40 Double Unders
10 Power Snatches (115/75)
Rest 2 Min
Row 500m

WOD #3:
AMRAP 5 Min:
10 Box Jumps (24/20)
10 Wall Balls (20/14)(10/9)
Rest 2 Min
AMRAP 5 Min:
5 Burpees
2 KB Farmers Carry (1.5/1) (length of gym)

11:00am – Regular CrossFit Class:

For Time:
Row 500m
then . . .
4 Rounds
40 Double Unders
10 Power Snatches (115/75)
Rest 2 Min
Row 500m