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CrossFit WODs for 10/17/2015

By October 16, 2015No Comments

Saturdays have a class designed for those who want to compete, a regular CrossFit class, and a mobility class.

We had a running WOD scheduled for today, but with the cold weather, we had to change it up.  We will still be working with Max Effort Pullups.

9:30am – CrossFit Competition Class

WOD #1:
Bent Over Rows:
3, 3, 3, 3, 3

WOD #2:
EMOM 20 Minutes:
Min 1:  10 Thrusters (105/75)
Min 2:  10 Burpees
Min 3:  ME Pullups
Min 4:  Rest 

WOD #3:
3 Rounds for Time:
Row 200m
10 Wall Balls
5 Handstand Pushups (45/25)

11:00am – Regular CrossFit Class

EMOM 16 Minutes:
Min 1:  10 Thrusters (95/65)
Min 2:  10 Burpees
Min 3:  ME Pullups
Min 4:  Rest

12:00pm – Mobility Class