“Competition WOD…”

Posted: December 15, 2017 in Uncategorized

THIS SATURDAY’S GRID WOD IS 9AM!!!

11 Days Until Christmas!!!

How Those “Abs” Feelin’?!?!

It’s A Big List Today…

This Competition WOD Comes From OverSeas!!!

I Don’t Know The Marines… But Came Across A “CrossFit” Gym In Fallujah, Iraq Where Marines Trained In There Down Time…

The Marines Got Inspired After Seeing The Bits & Pieces That They Could Of The 2009 CrossFit Games…

In 2010… In Fallujah, Iraq… They Held The “Fight For Fallujah” Competition…

This Was Their Final Chipper WOD…

The Only Thing I Changed Was The Weight… I Made Them Heavier Than What They Used 7 Years Ago…

Oh Yea… I Almost Forgot… There Was A 20 Min Time Cap…

Read The WOD & Come In With A Plan!!!

ALRIGHT… HERE WE GO!!!

***Barbell… ADV: M-185lbs/F-115lbs… Rx’d: M-155lbs/F-105lbs… Sx’d: M-135lbs/F-95lbs…***

***HandStand Push Ups… ADV/Rx’d/Sx’d… MOD: Coaches Choice…***

***Box Jumps… ADV: M-30″/F-24″… Rx’d/Sx’d: M-24″/F-20″…***

***Pull Up Variations… ADV/Rx’d/Sx’d…***

***Rope Climbs… ADV/Rx’d/Sx’d…***

***Double Unders… ADV/Rx’d/Sx’d… MOD: Mt. Climbers…***

20 MIN TIME CAP!!!

For Time:

15 Deadlifts

15 HandStand Push Ups

15 Box Jumps

12 Power Cleans

12 Chin To Bar Pull Ups 

12 Box Jumps 

9 Front Squats

9 Chest To Bar Pull Ups

9 Box Jumps

6 Push Presses

6 Bar Muscle Ups (MOD: 6 Burpee Pull Ups…)

6 Box Jumps 

3 Thrusters

3 Rope Climbs (MOD: 9 Burpee Box Jumps…)

3 Box Jumps

45 Double Unders … TIME!!!

3…2…1…GO!!!

Mando

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“Remember December…”

12.14.2017 WOD & Scores…

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Monday… Squat/Press Work… MetCon… Done!!!

Tuesday… Hang Snatch Work… MetCon… Done!!!

Wednesday… Deadlifts @ 70% of your 1 Rep Max in the MetCon… Done!!!

Thursday… MainSite WOD… Done!!!

Friday… Competition WOD…

Saturday… 9AM GRID

Sunday… Active Rest Day… Get Out & Do Something!!!

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