WOD Tue. Jul. 23

July 22nd, 2013
by:

CFGames2013

Welcome to the 2013 CrossFit Games!

In view of the fact that this week is the CrossFit Games we will be doing WODs from this year’s CrossFit Games culminating with a big celebration this next Saturday.

Next Saturday, we will be open from 8am-8pm!
We will be playing the CrossFit games live on multiple screens throughout our facility including a large screen in the main gym.
We will have three WODs programmed (Morning, Afternoon and PM).
We will have our own in-house competition. We will have opportunities for ALL levels.
We will have food!
The morning activities are part of our regular classes. After 12pm there will be a cost of $15 per adult and $10 per child under 10 years old. This to cover the catered FOOD and beverages. Please RSVP and pay for you and your family sometime this week prior to Saturday. Pay via check, CC or cash.
Food will be served from 1:30pm until 7:00pm.
You don’t need to be there the whole time. Come and go throughout the day as you want. Participate in as many or few of the WODs as you want.


WOD #1
2013 Master’s WOD #4
(Weights are modified from games format)
Deadlift / Box Jump
21-15-9 reps for time of:
Deadlift 315/205#245/155# 185/105#135/75#
Box Jump 30/24″ –¬†24/20″20″/16″

Rest 10 minutes

WOD #2
2 minute challenges w/ 1 minute of rest in between

  1. Max # of Double-unders or singles
  2. Max # of Sit-ups (Anchored with arms across chest. Hands touching shoulders. Knees bent at 90 degree angle. Shoulder blades flat on ground at bottom. Elbows touch TOP of knees at top.)
  3. Max # of Push-ups