Main – CrossFit
Main WOD
OK Fall Brawl competitors….here is WOD # 2….
10 min to complete the following
As a team complete 100 wall balls , alternate as needed, then
in the time remaining each athlete will complete a 5 rep
“Bear” complex for max weight.
This will be scored as 2 events…
score 1 will be wall ball time
score 2 will be combined successful 5 rep weights
Mens Rx wallball – 20# to 10′
Womens Rx wall ball – 14# to 10′
Mens scaled wall ball – 14# to 10′
Womens scaled wall ball – 10# to 10′
Bear complex will be reviewed prior to WOD
Once you start a 5 rep attempt you may not lower weight….
M-1: Metcon (4 Rounds for time)
400m run x 4 ; rest 2 b/t
M-2: Metcon (Time)
21-15-9 of
KB swings 53/35
Ring dips / static bar / CGPU
T2B / V-ups
Competition WOD
C-1: Metcon (Time)
1 mile run
100 DUs
50 KB swings 53/35 (goal is UB)
40 burpees to 45# plate
30 DL 225/155
20 HSPU
10 MU / bar
C-2: Power Clean (Build to a moderate in 12-15 min)
SWOD
Metcon (Time)
A – Iron Scap 2x
B – Single Leg Glute Bridge
3 sets of maintainable reps
C -GHD Raises
3 sets of maintainable reps
D – 10 Rounds of (70% pace):
200m Run
15 Situps