Blog

October 7th WOD

10/7/2016
Competitors
Comp WOD (1 Rounds for reps)
Check Facebook Group for WOD
Level 1
L1:A: Metcon (AMRAP - Rounds and Reps)
10 min amrap (run 2-3 heats if necessary)
5 sh2oh 115/75
10 DL 115/75
15 box jumps
L1:B: 100 Sit-Ups (Time)
Perform 100 sit-ups for time
Level 1 Rx+
L1+:A: CrossFit Games Open 14.3 (AMRAP - Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24" / 20"
15 Deadlifts, 185# / 135#
15 Box Jumps, 24" / 20"
20 Deadlifts, 225# / 155#
15 Box Jumps, 24" / 20"
25 Deadlifts, 275# / 185#
15 Box Jumps, 24" / 20"
30 Deadlifts, 315# / 205#
15 Box Jumps, 24" / 20"
35 Deadlifts, 365# / 225#
15 Box Jumps, 24" / 20"
L1+:B: Metcon (No Measure)
Row 1000-1500m for cool down
F3
F3:A1: DB Reverse Lunges (5x6/leg)
@3010; no rest
F3:A2: CS - ATYT (5x8)
@2020; rest 60 secs
F3:B: Row 2000m for time (Time)
Row 2000m for time

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM