Latest WOD

CrossFit WODs for 10/31/2015

HAPPY HALLOWEEN!!!

We continue to offer different types of classes on Saturdays.  We start with our Competition Class.  The next local competition is the Holiday Hammer at CrossFit Athletics on December 5th.

9:30am – CrossFit Competition Class

WOD 1:
EMOM 11 Min:
Min1-3: Squat Clean (80%)
Min 4: Rest
Min 5-7: Squat Clean (85%)
Min 8: Rest
Min 9-11: Squat Clean (90%)

WOD 2:
3 Rounds for Time:
8 Front Squats (135/95)
10 Bar Facing Burpees
12 Toes to Bar

WOD 3:
AMRAP 6 Minutes:
P1: 5 Handstand Pushups
P2: 5 STO (155/105)
P1: 10 Jump Over Boxes (30/24)
P2: 10 Pistols
Rest 1 Minute
AMRAP 6 Minutes:
P2: 5 Handstand Pushups
P1: 5 STO (155/105)
P2: 10 Jump Over Boxes (30/24)
P1: 10 Pistols

11:00am – Regular CrossFit Class

AMRAP 6 Minutes:
P1: 5 Handstand Pushups
P2: 5 STO (115/75)
P1: 10 Jump Over Boxes (24/20)
P2: 10 Pistols
Rest 1 Minute
AMRAP 6 Minutes:
P2: 5 Handstand Pushups
P1: 5 STO (115/75)
P2: 10 Jump Over Boxes (24/290)
P1: 10 Pistols

12:00pm – Mobility Class

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