11/8/13 WOD


The club will be going some new computer changes with the new billing system.  If you have been coming to Crossfit for awhile you will need to sign new paperwork, prices will not change.  The paperwork will be for liability and billing dates.  Thank you for your help!


A.  15 min to establish a 1RM Front Squat

B1.  4 x 5-8 per Leg Weighted Step-ups- heavy as possible (trailing leg should not touch the top until top leg has reached full extension); rest 60 sec.

B2.  4 x 8-10 DB/KB Rows- heavy as possible; rest 60 sec.

C.  Accumulate 5 min in Plank position on Rings

*Every time you break plank position, perform 20 heavy Russian KBS



A.  HBBS- 1×8@65%, 1×8@70%, 1×8@75%, 1×8@80%; rest as needed.

B1.  Front Squat- 1×5@60%, 1×5@65%, 2×5@70%; rest as needed.

B2.  4 x 5 Tempo Bench Press (3 count down, 3 count pause, explode up)

C1.  3 x ME Muscle-ups (sub ME Strict C2B Pull-ups); rest 60 sec.

C2.  3 x 15 Banded GH Raises; rest 60 sec.

D.  For Time



Double Unders



Posted on: November 7, 2013admin

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