Search

10.29.15 Workout of the Day

ryan Baggott
Oct 29, 2015
2 min read

Bobby "Blinds" 545 ICT. They say pictures are worth 1000 words. Well, this pic aint, BUT it will save you 10% off your next set of Budget Blinds if shown at store. #supportingmemberslocalbusiness

*FALL LEAGUE WEEK 2 WOD ANNOUCMENT BELOW*

CrossFit

General WU: Coaches Choice

Specific WU: 1x

21-15-9 reps with empty bar: Power Snatch Thruster

Prep: Power Snatch + Thruster 2x 8 reps of each

Build to workout weight

Scale weight so workout takes less than 10 minutes

WOD 1:

21-15-9 reps for time: Power Snatch (95/65) Thruster

Strength: Back Squat Build to a 3 rep max in 20 minutes

Perform 6-7 sets: Sets 1-3: 40-60% 1RM Sets 4-7: 70-90+% 1RM

Rest 2-3 minutes b/w sets

Post time and 3RM to comments.

ICT

General WU: Coaches Choice

Specific WU: 10 reps/movement

WOD 1: Partner up, As a team complete:

30 HRPU

30 BJ (24/20)

30 Cal row

300 m run together (Exit sign)

-rest 3 min-

WOD 2: Tabata

odd: Hollow hold

even: Prone plank

2015 Fall League Wod 2 Announcement is Here:

Monday 11.2.15

*Tonight’s Event theme will be “Fright Night"… Each Team is encouraged to wear your best Halloween Garb! The team with the best Costumes will be awarded this weeks “SPIRIT point."

“ZONE BLITZ”

WOD: 15 minute AMREP

At the Call of 3.2.1 GO each team will perform:

300 WallBalls (20/14) (10/9) only when:

A 2 Person Team is Holding a 225 lbs. Deadlift off the ground

INTO

Max Pull-ups in remaining time.

Standards:

Wall Balls
Men will be using a 20lbs. Wall Ball and will be throwing to a 10-foot target. Entire Ball must pass Over the 10 foot target.
Women will be using a 14lbs. Wall Ball and will be throwing to a 9-foot target. Entire Ball must pass Over the 9 Foot Target.
Full Depth (Squatting BELOW Parallel) in the squat is required for each successful Rep.
Reps will only count if the Deadlift bar is lifted entirely off the ground. If the Deadlift bar touches the ground at any point during a Wall Ball rep, that Rep will not count

Deadlift
The Bar will be loaded with 225 lbs.
Any variation of 2 athletes may lift the bar at one time.

Pull-Ups
Chin must pass over the plane of the pull-up bar for a rep to count.
Full arm extension is required at the bottom of each rep
Pull-ups must maintain an alternating gender rotation.
Any variation of pull-up is acceptable.
A team may not rotate until at least one rep has been successfully completed by the gender currently performing the pull-up.