WOD Fri. Oct. 5

October 4th, 2012
by:

Happy Birthday Juliana!

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Anniversary WOD / Celebration / Fundraiser

Join us for our 1 year anniversary tomorrow on Saturday, October 6th from 8am-1pm. See our events section for more details. Please RSVP to trainer@ftxcrossfit.com if you plan on having food. Food will be served from approx. 11am until 1pm.

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Basics Skillwork: Chest Throw Wall Ball, K2E, HSPU progression
Level 1: Traverse monkey bars 3x.
Level 2: Attempt to traverse monkey bars by leaping from bar to bar, i.e. both hands leave bar simultaneously and catch new bar simultaneously. (Make sure you’ve adequately warmed up. This will put quite a strain on shoulders and your arms. Also, make sure you’re warmed up for a hard landing/jump in case you fail one of the leaps. It’s a good drop from the higher bars. Don’t attempt Level 2 unless you can easily traverse monkey bars and can do at least 20 unassisted consecutive pull-ups.)
WOD
All levels
Row 2000m
100 Jumping Jacks
90 Sit-ups
80 Chest Throw Wall Ball 20#/14# (5′ from wall)
70 Double-Unders / 300 Singles
60 Pull-ups
50 Burpees
40 Box Jumps
30 Knees to Elbows
20 HSPU
Run 1000m
If you are new to CrossFit:
Less than 2 weeks, scale to 50% of numbers listed.
Less than 2 months or just coming back into it, scale by taking 10 reps off each exercise.