WOD 11/1/13

WOD 4

Part A

Max unbroken wallball #20/14 10’9′

Part B

For Time:

5-4-3-2-1 reps of Bear complex #135/95
2-4-6-8-10 reps of HSPU

*1 rep of bear complex is power clean, front squat, push press, back squat, push press

12 min time cap

2 heats, 1 performs, 1 counts

WOD 10/31/13

There will be no 5:30pm or 6:30pm class tomorrow because of “trick or treat”. Sorry for late notice .

Part A
Max unbroken pull ups

then,

Part B

For Time:

buy in:
750m row

21-15-9 reps of:

pull ups
pistols
kb swings #70/35

12 min time limit

2 heats, one as performer, one as counter

WOD 10/30/13

Dress up in your favorite costume and come WOD today. We will take pics of all who dress up and have members decide who has the best outfit!!

For Time:

40-30-20-10 reps of:

gs push ups
sit ups
sdhp #75/55

Run a 400m after each round

“Betty for the Bell” fundraiser this Saturday at 10:00am!!

WOD 10/29/13

Part A:

Take 8 min to establish 1 RM snatch
(record 1 RM)

then,

Part B:

10-9-8-7-6-5-4-3-2-1 reps of:

snatch #95/65
burpees

For second part there will be 2 heats, one performs and other counts.

Remember dress up in your costume tomorrow!

WOD 10/28/13

This week there will be 4 WOD’s programmed to determine top 16 athletes to compete in affiliate league coming up. If you miss a day you can make it up on Wednesday or Saturday. If you don’t want to compete its ok the WOD’s still will be scaled and a good workout.

#1 WOD

Part A: (10 min)
Max height box jump

Part B:

AMRAP in 10 min:

15 toes to bar
30 box jumps #30/24
15 clean and jerk #135/95
30 double unders (75 single)

2 heats: 1 person performs and 1 person counts

Remember this Wednesday dress up in your Halloween costume to WOD. Best costume will get 1 month free membership! After the
6:30pm class we will have a costume party.

Also please sign up for the fundraiser this Saturday at Ignite for the Bell Center. It will be at 10:00am and the first 50 will receive a tshirt for their donation. Donation is $35 for people competing and $10 to come and watch.

No open gym today!

Remember no open gym today because we are at “Barbells for Boobs” fundraiser at CtossFit OTM from 9am-12pm. Also no Yoga Sunday. Have a great weekend.

WOD 10/25/13

Every 45 seconds for 9 min: (70% if 1RM hang clean)

1 hang clean
1 clean

then,

AMRAP in 15 min:

6 cleans #135/95 masters #115/75
12 wall ball #20/14
24 double unders (75 single)

WOD 10/24/13

Paleo challenge results get together tonight at Beef O Bradys 7:30pm. Halloween dress up WOD all day next Wednesday for all classes and we will have pizza and drinks after 6:30pm class to hang out. Best costume will win 1 month free membership at Ignite!

Core work:

3 rounds: take 15 min:

15 jackknives
20 hollow rocks
50 mb crunches #20/14

then,

4 RFT:

15 cal row
15 burpees
15 deadlifts #185/135

20 min time limit

WOD 10/23/13

Reminder there is no open gym this Saturday due to “Barbells for Boobs” fundraiser we are going to support at CrossFit OTM. Its a great cause so if you are not competing come out and support everyone!

Take 15 min to establish a 1RM overhead squat
(compare to 6/18/13)

then,

AMRAP in 12 min:

4 oh squats #115/75 masters 95/55
8 toes to bar
12 box jumps #24/20

WOD 10/22/13

Paleo results party is this Thursday, 7:30pm at Beef O Bradys. Everyone is welcome for dinner or drinks and to come cheer on winners.

For Time:

400m run
10 hspu or 5 wall climbs
20 kb swings #70/53
400m run
30 sdhp #95/65
40 ghd sit ups
400m run
50 barbell push ups #95/65
60 squat jumps
400m run