In house competition WOD 1: Advanced: 8 Minute AMRAP 4 Deadlifts 275/185# 4 Chest to Bar Pull-ups 4 Box Jumps 30/24″ Intermediate: 8 Minute AMRAP 4 Deadlifts 185/125# 4 Pull-ups (COVP) 4 Box jumps 24/20″ Beginner: 8 Minute AMRAP: 4 Deadlifts 135/95# 4 Ring Rows 4 Box jumps/step ups 20″ In house competition WOD 2: “The Clean Ladder”Each division will consist of the same weight for men and women respectively. Men and Women will each have 10 bars. Men’s weight will start at 95# and increase in anywhere from 10-20# increments up to 205#. Women’s weight will start at 55# and increase in 10# increments up to 145#. Scoring for the event will be as follows: Each athlete will have 30 seconds at each bar to attempt as many Cleans as possible followed by 30 seconds of transition/rest time before moving on to the next weight. Each successful lift on the first bar will be worth 1 point, the second bar worth 2 points, the third worth 3, etc…Highest total number of points wins.
Post score, division, age, weight, gender, and thoughts to comments.
“A Language to Diagnose: Part 6” with Kelly Starrett, CrossFit Journalpreview video [wmv] [mov]
“Design, Build, Teardown, Repeat: Days 4 and 5” by Rogue Fitness – video [wmv] [mov]
