Call Us: (918) 706-5581

THURSDAY – 11.12.2015

11
Nov

THURSDAY – 11.12.2015

WARM UP
3 Rounds
1 Shuttle Sprint
10 Back Extensions

STRENGTH
10 Min EMOM
Even: 15 Russian Twists 55/70#
Odd: 20 Ab Mat Sit Ups

WOD
5 Rounds
500 M Row
400 M Run

WOD courtesy of CrossFit Mayhem

*NO SATURDAY CLASS THIS WEEK*

Hey everyone, It’s time to RUMBLE

Hope you all are excited and ready for a little friendly competition this Saturday. Don’t forget we need you at the box by 8:00am so we can cover standards.

If you are still on the fence about doing this show up WOD with your friends and have fun, thats it! You can also just come to the box and hang out too.

One last thing,there is no fee to compete but there will be prizes!!

Here is your timeline :
WOD #1
8:30 Heat 1 Women
8:40 Heat 2 Women
8:50-8:55 Weight Transition
9:00 Heat 1 Men
9:10 Heat 2 Men

WOD #2
9:30 Heat 1 Women/Heat 1 Men
9:45 Heat 2 Women/Heat 2 Men

WOD #3
10:10 Heat 1 Women
10:25 Heat 2 Women
10:35-10:40 Weight Transition
10:45 Heat 1 Men
11:00 Heat 2 Men

Here are the wods and there order.

WOD #1
“Little Chief”
8 Min AMRAP
3 Power Cleans 75/115#
6 Push Ups
9 Air Squats

WOD #2
10 Min to Establish
1RM Cluster

WOD #3
“Wood Chipper”
10 Min AMRAP
40 Cal Row
30 Front Squats 75/115#
20 Over the erg burpees
10 Overhead Squats 75/115#

FLOATER WOD
“Hang in there”
Max Effort Static hang
*Time will begin when you start hang, and end when your hands leave rig.

If we can shave time we can, but I am hoping to have us done and out by that 11:00 hour. Please make sure you make the standards because we are going to put out all information you need to know then.

Leave a Reply