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CrossFit WODs for 10/10/2015

Our Halloween Party is 2 weeks from today.  Pick your costume, you don’t want to miss it.

Last Saturday, we had to cancel kickball and substitute a big team WOD.  We were able to create teams of 4 and every got a great workout.  Today, we utilize a WOD format seen in the CrossFit Open as we continue to prepare for the 2016 Reebok CrossFit Open coming up in February.

CrossFit Alloy WODs for 10/10/2015:

9:30am – CrossFit Competition Class

WOD #1:
Overhead Squats
3, 3, 3, 3, 3

WOD #2:
AMRAP 12 Min
3 STO (115/75)
3 Bar Facing Burpees
6 STO
6 Bar Facing Burpees
9 STO
9 Bar Facing Burpees
. . . . .

WOD #3:
4 Rounds for Time:
10 Back Squats (155/105)
10 Box Jumps

11:00am – Regular CrossFit Class

AMRAP 12 Min
3 STO (95/65)
3 Bar Facing Burpees
6 STO
6 Bar Facing Burpees
9 STO
9 Bar Facing Burpees
. . . . .

12:00pm – Mobility Class