10/8/13 WOD

chase throwdown

The Gnarly Throwdown will be a weekend series of events hosted by two different CrossFit boxes. The first Throwdown is hosted by CrossFit The Club Friday October 11th and 12th.

Athlete registration begins at 6 p.m., event begins at 7 p.m..
Price: $20 per athlete. (Includes a Gnarly Throwdown Shirt)
Free admission for spectators.

Open MENS and WOMENS divisions with CASH and other prizes.

Are you Gnarly? See how Gnarly your fitness really is. Gnarly Throwdowns are a fun and inclusive test of fitness. Whether you are an elite competitor or just love your local box, come and prove your fitness to you and your community. Be a part of your local CrossFit community and participate or cheer on your peers. Great atmosphere and fantastic prizes.

Alright all you people at CFTC, it’s go time, a fun throwdown with workouts anyone of you can do hosted here right in our own playground.  You can preregister here, or come the day of the event.

FUNCTION

A.  7 x 3 Split Jerk- build over the coarse of seven sets, last 2 sets should be maximal.

B1.  3 x 5 Front Squats- heaviest possible; rest 60 sec.

B2.  3 x 8-10 Stable Bar Dips; rest 60 sec.

D.  For Time:

4 Rounds of:

5 Pull-ups

10 Push-ups

15 Squats

then (no rest)

Row 800 m

then (no rest)

4 Rounds of:

5 Pull-ups

10 Push-ups

15 Squats

*notes- QUICK 3-5 MIN STRETCH AFTER!

 

DRIVE

A.  Take 5 attempts for max Clean & Jerk

B.  EMOM for 5 min- 1 Clean & Jerk @85-90% of A.

C1.  3 x 3 Pause Front Squat (5 sec pause); rest 60 sec.

C2.  3 x 5 Push Press- heaviest possible; rest 60 sec.

D.  For Time:

5 Rounds of:

5 Pull-ups

10 Push-ups

15 Squats

then (no rest)

15 Hang Power Snatch- (L1-135/85, LII- 155/105)

then (no rest)

5 Rounds of:

5 Pull-ups

10 Push-ups

15 Squats

*notes- QUICK 3-5 MIN STRETCH AFTER!

 

Posted on: October 7, 2013admin

6 thoughts on “10/8/13 WOD

  1. That is a sweet picture Chase. The only thing that would have made it more impressive is if they would have included “CPA” after your name. 🙂

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