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Saturday WOD 3-11-18

November 2nd, 2018

Saturday WOD 3-11-18

2018 Locals Only Beginners / Intermediate WODs

WOD 1 – Vanguard

20 Mins M/F pairs

Part A – Max Distance
Sandbag/Deadball carry.
Male 100lb Sand Bag, female 55lb DB
Two pairs M/F,M/F working on the carries
Both Male and female athletes must complete their lap before next pair can start.
Sandbag & DB begins from the floor each lap.

Part B – Male then Female – For Rounds/Reps
12/10 cal bike
12 Dumbbell Snatch
6 Box Jumps
Once both Male & Female have completed a round they move to the carry and next pair begins.

Score A – Max Distance
Score B – Rounds + Reps

WOD 2 – CrossFit 2795

WOD 2 20min AMRAP
Part A AMRAP METERS
3 Males work through AMRAP Meters true form (changeover when needed)
WOD 2 AMRAP
3 x Females
6 Syncro Burpees to Plate
21 KB swings 20/12kg (female 1)
6 Syncro Burpees to Plate
21 Goblet Squats 20/12kg (female 2)
6 Syncro Burpees to Plate
21 Power Cleans 35/25kg (female 3)
TRANSITION TO TRUE FORM
3 x Males
6 Syncro Burpees to Plate
21 KB swings 20/12kg (male 1)
6 Syncro Burpees to Plate
21 Goblet Squats 20/12kg (male 2)
6 Syncro Burpees to Plate
21 Power Cleans 35/25kg (male 3)
Score A = Meters
Score B = Rounds & reps

WOD 3 – Drive Crossfit

WOD
For time:
20 Wallballs 6/4kg
30 Push ups
40 Sit Ups
30 Cal Row
20 Jumping Pull Ups
*Indian File. Teams run through fastest – slowest Athlete. Athletes cannot move onto the next movement till previous Athlete completes the movement.

**Tested this WOD it run from approximately 15-20mins max

2018 Locals Only RXD Team WODs

WOD 1 – Lung Buster
For Time: All Athletes do the complete WOD. All four Athletes times are added up for a total score. 7min Cap MF / MF 2nd Pair start at 7min (Total Cap 14min).

30 Cals Bike
20 Burpee Box Jump Overs 30/24″
15 Ground to Shoulder 150/100lb Strong Man Sand Bags

Each Rep not completed has 5 seconds added to the 7min Time Cap.

WOD 2 – Hold ON!
MF / MF – 1st Couple start – Once the first couple finishes the WOD the 2nd couple starts. All four times are added for a total score.

20 Syncro Squat Cleans 60/42.5kg
Then Individual: 2 Rowers per Couple.
5 Rounds:
10 Cals Rower
10 Alternating DB Snatches 25/20kg

WOD 3 – Why don’t my legs work?
2 Pairs Work to finish together: The 2 scores are added together for a final score. You choose the pairs.

Buy in:
Death Race: To be done Individually – 2 Bikes per team.
5 Rounds:
15/10 Cals Bike
15 Burpees

Straight into: BMU Reps can be shared and either Athlete can start straight off “Death Race”.

15 Bar MUs / Scale: 5 C2B Reps for 1 Bar MU.
Both Athletes need to compete a minimum of 5 BMU’s or 25 C2B Pull-Ups each.

(2nd Pair Starts once the first pair finish the Bar MUs.)

Straight into:

Karen: 150 Wallbals for time. 20/14lb One works / one rests. Each Athlete needs to do 5 WB’s before rotating.

The Beginners WODs will be Up at 8am Friday the 19th of Oct.

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