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CrossFit WODs for 12/12/2015

By December 11, 2015No Comments

Back to a regular Saturday after last weeks Competition.  We will have our Competition Class at 9:30am, Regular CrossFit Class at 11:00am, and Mobility at noon.  The Competition Class is designed for those who want to compete in local competitions.  With minimal scaling, the weights, movements, and work loads are similar to those that seen in regular 1 day competitions.

The Regular CrossFit Class is just like our regular weekly classes.  We generally add some extra skill or work.  Regular scaling will be offered.

9:30am – CrossFit Competition Class

WOD #1:
Front Squat
Every 90 Seconds for 5 Rounds
3, 3, 3, 3, 3 (80%)

WOD #2:
For time:
5 Rope Climbs
5 Cleans (155/105)
4 Rope Climbs
4 Cleans (185/125)
3 Rope Climbs
3 Cleans (205/140)
2 Rope Climbs
2 Cleans (225/155)
1 Rope Climb
1 Clean (245/165)

WOD #3
AMRAP 6 Min:
Row 200M
5 Handstand Pushsups
10 Box Jumps(24/20)

11:00am – Regular CrossFit Class

For time:
5 Rope Climbs
5 Cleans (155/105)
4 Rope Climbs
4 Cleans (185/125)
3 Rope Climbs
3 Cleans (205/140)
2 Rope Climbs
2 Cleans (225/155)
1 Rope Climb
1 Clean (245/165)

12:00pm – Mobility Class