09 Dec 2017
HELLO COMMUNITY! We are on a transition week of programming. As you know, this week is always fun. The funnest thing about this one is that it will be true to CrossFit spirit and we will not be posting the WODs You will just walk in and find out what there is right then and there. From next week on to the end of the year we will be working on a short cycle. The OPEN PREP cycle will officially start on Monday, January 8th after all the holiday craziness is over. We bid you good WODs!
T.B.A. programming by:
- Monday: Ani + Alfredo
- Tuesday: Alvaro + Nicole
- Wednesday: Emily + Manuel
- Thursday: Felix + Naomi
- Friday: Evan + Armando
26 Oct 2017
WOD 1: “Vamoose” (Vamos)
AMRAP 7 min.
Male: Thrusters (85)
Female: Front Squats (85)
*100m Run: one team member runs 100 m while the other two teammates inside take turns at the barbell as desired (only one works at a time). Team members must switch off every time teammate comes back from 100m run (though either partner may perform the next run). BARBELL MAY NOT TOUCH THE GROUND. If the team drops the bar there will be a 10 rep penalty for every minute gone by on the timer (Example: if team drops the bar at minute 3:47 that is -40 reps). There is no minimum work requirement in terms of Front Squat/Thruster repetitions. This means that a team member may only work as a rest station for the barbell and run. All Open Standards apply for Front Squats/Thrusters.
WOD 2: “Saddle Up”
Max Total Deadlift
*7 minutes for each team member to find a 1RM Deadlift. Score is the sum of each team member’s maximal weight successfully lifted (under all standards). A 45lb barbell will be used. Teammates may lift in any order they want and make as many attempts within the timeframe as needed…HOWEVER, once weight is added to the bar it may NOT be removed. So be careful!!
WOD 3: “High Noon Showdown”
800m Team Plate Lasso Run For Time
95 Box Jump-Overs (24/20 -flip box)
135 Plate Burpees
TIME CAP: 20min.
*800m TPL Run is For Time and individually scored.
This is a Chipper, must be done in order.
You may distribute reps as desired between teammates.
There is no Minimum Work Requirement as long as all team members perform one rep of each movement. The entire team runs together and must stay within the Lasso. They may switch plate around as desired. Time for run will be taken when Plate-Lasso is placed in corresponding station. All normal Open Standards apply to Box Jump-Overs and Burpees. Remember that in all jumps (onto the box and onto the plate) must be with both feet at the same time (two-foot take-off).