Competitor:
1RM of WOD complex. Must be unbroken.

Skill:
WOD Prep

WOD:
20 minute Team of 2 AMRAP:
Athlete A:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead.

Athlete B:
Rest

* see goals

GOALS:

WOD: total weight moved = Score. Ex would be 1 round of 95# barbell you will get 380 points. In this you cannot Squat Clean. Each movement must be shown. Male/Male or Female/Female teams only get 1 bar BUT can add/remove weight. Male/Female teams can get 2 barbells but only 1 can be moved at a time and weight can only be changed when both are resting. Think before going into this one. Stay light and move fast or Go Big and Slow? You can move weights around during WOD if needed but remember can only be done when both members are resting. If you and your teammate are at different levels of strength/skill trying to come up with the best strategy! Another note you can start/finish wherever you want in the round. Ex would be I do DL.HPC.FS but my teammate would pick barbell up for S2O!

Have fun and keep it moving!

Post total score to Beyondthewhiteboard and whiteboard at box!

Warm-Up:
400m run
30 Wall facing Squats
20 Lunge w/twist med mall
10 Pull-ups

Competitor:
Close Grip Bench Press 3.3.3

Skill:
OTM 10:
Back Squat 2

WOD:
“Rx”
For time:
21-18-15-12-9-6-3
Kettlebell Swings 73/53#
Push-ups
*Competitors only Ring Dips if possible

“Athlete”
For time:
21-18-15-12-9-6-3
KBS 53/35#
Push-up (knees if needed)

“Student”
For time:
21-18-15-12-9-6-3
KBS russian LIGHT!#
Knee Push-ups

Cash-Out:
lacrosse ball

GOALS:
Competitor: go heavy, work good form
Skill: Goal would be doing about 85% (give or take) for all 20
WOD: Shoulders! move as much as you can unbroken. Take proper rest. CHEST TO FLOOR and full lock out at top, you only cheat yourself.

Competitor:
Rest.Play

Skill:
Mobility

WOD:
“Rx”
For Time:
800m Run
20-14-8
55/35# Dumbbell Snatch alt arm
Toes To Bar
800m Run

“Athlete”
For Time:
800m Run
20-14-8
35/25# Dumbbell Snatch alt arm
Toes To Bar or K2E
800m Run

“Student”
For Time:
800m Run
20-14-8
Light# Dumbbell Snatch alt arm
Toes To Bar or Knee Raises
800m Run

Cash-Out:
Stretch

GOALS:
WOD: Alt arms after each rep of DB Snatch. will be 10-7-4 each arm total. Aerobic work so breath! Push hard near end!

5 rounds of:
400 M run
50 sit-ups
200 M run
50 squats
Rest is slow jog for 200 M

Skill: Power Snatch

WOD: AMRAP
1 deadlift (snatch grip)
2 hang snatch
3 overhead squats
100m sprint

*the goal of this wod is to not drop the bar for the 1.2.3.

I would first like to thank the CCF staff for their outstanding work in making this the best place to workout. Last August I made my first steps into the crossfit world, and haven’t looked back since! Since high school, I have played sports and as an adult have always worked out at a traditional gym. I felt like I was no longer getting anything out my workouts and that I had plateaued. After my first WOD, I knew that this was for me. Every day I look forward to a new challenge and overcoming weaknesses. I couldn’t do this without the support and coaching that our trainers provide; nor could I do it without the encouragement of the other athletes. The crossfit philosophy and community were what was missing for me.

I try to approach every challenge by breaking it down into small, attainable objectives. This gives me a sense of accomplishment and progress so I don’t get discouraged. I urge my fellow crossfit athletes to set their own goals and find ways to work toward them.

Today, I can say that I feel stronger, faster, and have more endurance than I have in years. Thanks again to everybody in the crossfit community who make showing up every day worth it!

The only easy day was yesterday.

Competitor:
8x
1 strict HSPU, 2 Kipping HSPU, 10 second hold
rest 30 seconds

Skill
OTM 10:
Deadlift 2

WOD:
“Rx”
10 minute AMRAP:
10 Pull-ups
30 Double Unders

“Athlete”
10 minute AMRAP:
10 Pull-ups (band if needed)
30 Double Unders (90 singles)

“Student”
10 minute AMRAP:
10 Body Rows
30 Singles

Cash-Out:
Foam Roll

Skill:
3x max hang from pull-up bar

WOD:
“Rx”
“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14# at 10/9ft

Post time to comments.

“Athlete”
Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, light #, same height

Post time to comments.

“Student”
3-5 rounds for time:
Run 400m
30 Box Jumps 8-24″
30 Air Squats – Wall Balls Light#/easy Target

Buy In- Obstacle

Skill- Deadlift

WOD- AMRAP
2 wall walks
4 Deadlifts (KB)
6 sit ups

BIG DAWGS:

Buy In-
1 min Airdyne
1 rope climb
2 x 10 Hallow Rocks

Skill- Handstands

WOD- AMRAP
3 Burpee Pull Ups
6 Slam Balls