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Friday August 1, 2014

Main – CrossFit Group WOD

Once again, mark September 20th on your calendar’s for the RPCFO Community Challenage. I didn’t mention yesterday, we host the event this year. Just as well, Overdrive has a rat problem. I’ll be posting a sign-up sheet in the very near future. Then we’ll be running something of a qualifier so that we can place people in the different divisions and make teams from there (2 men, 2 women). I don’t know what the WODs are going to be (Overdrive makes them this year) but I can assure you that the movements in the beginner’s division can be completed by everyone in this gym.

Reminder: Gym Hours on Monday
8:00AM
NOON
5PM
Those that show up outside of those hours can move the dumpster from one end of the parking lot to the other. Super fun!

Alright! Want to try one of the WODs from the CrossFit Games? Here we go!

Run Stretch Plank Complex (No Measure)

400M Run/Row

5-Minute Coach Led WarmUp

Planks
1 Min Front
30 Sec Side
30 Sec Other Side
1 Min Front
30 Sec Side
30 Sec Other Side

Sumo Deadlift (3-3-3-3-3)

Then please spend 10 minutes practicing the movements coming up in the WOD.

CF Games 2014 21-15-9 (Time)

8 deadlifts (135 / 95 lb.)
7 cleans (135 / 95 lb.)
6 snatches (135 / 95 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (135 / 95 lb.)
5 cleans (135 / 95 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (135 / 95 lb.)
3 cleans (135 / 95 lb.)
2 snatches (135 / 95 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
Time Cap: 10 minutes
Intermediate
8 deadlifts (95 / 65 lb.)
7 cleans (95 / 65 lb.)
6 snatches (95 / 65 lb.)
8 Assisted pull-ups
7 pull-ups
6 Assisted bar muscle-ups
6 deadlifts (95 / 65 lb.)
5 cleans (95 / 65 lb.)
4 snatches (95 / 65 lb.)
6 Assisted pull-ups
5 pull-ups
4 Assisted bar muscle-ups
4 deadlifts (95 / 65 lb.)
3 cleans (95 / 65 lb.)
2 snatches (95 / 65 lb.)
4 Assisted pull-ups
3 pull-ups
2 Assisted bar muscle-ups
Time Cap: 10 minutes

Fitness
8 deadlifts (45-55 / 25-45 lb.)
7 cleans ((45-55 / 25-45 lb.)
6 snatches ((45-55 / 25-45 lb.)
15 Ring Rows
6 Elevated Ring Rows
6 deadlifts ((45-55 / 25-45 lb.)
5 cleans (45-55 / 25-45 lb.)
4 snatches ((45-55 / 25-45 lb.)
11 Ring Rows
4 Elevated Ring Rows
4 deadlifts (45-55 / 25-45 lb.)
3 cleans ((45-55 / 25-45 lb.)
2 snatches ((45-55 / 25-45 lb.)
7 Ring Rows
2 Elevated Ring Rows
Time Cap: 10 minutes

RX+ (Games Weight)
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
Time Cap: 7 minutes

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