Max unbroken wallball #20/14 10’9′
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
Max unbroken pull ups
21-15-9 reps of:
kb swings #70/35
12 min time limit
2 heats, one as performer, one as counter
40-30-20-10 reps of:
gs push ups
Run a 400m after each round
“Betty for the Bell” fundraiser this Saturday at 10:00am!!
Take 8 min to establish 1 RM snatch
(record 1 RM)
10-9-8-7-6-5-4-3-2-1 reps of:
For second part there will be 2 heats, one performs and other counts.
Remember dress up in your costume tomorrow!
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.
Part A: (10 min)
Max height box jump
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.
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.
Every 45 seconds for 9 min: (70% if 1RM hang clean)
1 hang clean
AMRAP in 15 min:
6 cleans #135/95 masters #115/75
12 wall ball #20/14
24 double unders (75 single)
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!
3 rounds: take 15 min:
20 hollow rocks
50 mb crunches #20/14
15 cal row
15 deadlifts #185/135
20 min time limit
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)
AMRAP in 12 min:
4 oh squats #115/75 masters 95/55
8 toes to bar
12 box jumps #24/20
10 hspu or 5 wall climbs
20 kb swings #70/53
30 sdhp #95/65
40 ghd sit ups
50 barbell push ups #95/65
60 squat jumps