Banded deadlift 12×1 @ 60% of 1 RM

Then

Cash out: Sled drag 200m unbroken @ 35% of 1RM deadlift

And

Assistance: 100 abmat butterfly sit ups (not for time)

Complete 3 rounds for time of:

• 20 squat snatch (95/65#, NTE 60% of your 1RM squat snatch)
• 30 vertical jump (18/14″)

WOD Notes: Today’s WOD requires a full squat snatch. Please choose a weight where you can catch the bar in a full squat! If you absolutely can not squat snatch, you may power snatch and overhead squat, but this will be considered a scale.  For the vertical jump, choose a height you can hit consistently, but which requires you to “set up” each time. If you can dynamically jump the Rx height, consider going Rx+ today!

Back squat 3-3-3-3-3

Then

Complete 4 rounds for time of:

• 200m sprint
• 25 air squats

“Nate”

AMRAP in 20 minutes of:

• 2 muscle ups
• 4 handstand push ups
• 8 kettlebell swings (70/53#)

WOD Notes:  Nate is a hero WOD in honor of Chief Petty Officer Nate Hardy, who was killed during combat operations in Iraq on Feb 4, 2008. This WOD was first posted on the CrossFit mainpage on Feb 12, 2008. Anyone who doesn’t have muscle ups can scale to 2 ring rows and 2 ring dips(2 pull ups and 2 push ups) for each muscle up.

Complete 3 rounds for time of:

• 800m run
• 15 box jumps (32/24″)
• 30 push press (95/65#)

AMRAP in 15 minutes of:

• 10 chest to bar pull ups
• 10 deadlifts (205/135#)

WOD Notes:  The deadlift weight should not exceed 50% of your 1RM deadlift. To scale the chest to bar pull up, try to find a band that lets you hit the full range of motion (chest touching the bar).

1 rep max turkish get up

Then

1 rep max hang power clean

Compare turkish get up to 111122.  Compare HPC to 3rm on 110906.

With an 8 minute clock :

• Run 400m then 
• AMRAP of 1 arm kettlebell OHS (53/35#) *

* You may switch arms as needed, but the KB must remain overhead at all times. Any time you lower/drop the KB, complete a 100m run before continuing.

Then

Banded box back squat 12 x 2 (approx 50% 1RM)

Community Notes: Happy birthday Ian (Sieller)!

“Filthy Fifty”

For time:

• 50 box jumps (24/20″)
• 50 jumping pullups
• 50 kettlebell swings (53/35#)
• 50 walking lunge
• 50 knees to elbows
• 50 push press (45/35#)
• 50 back extensions (abmat)
• 50 wall balls, (20/14# t0 10/9′)
• 50 burpees
• 50 double unders

WOD Notes:  This is a long chipper and is a CrossFit benchmark. Beginners may scale to “Dirty Thirty” – which is 30 reps of each movement.  There will be a 40 minute time cap on the WOD.

Compare to 110813.

Push Jerk 1-1-1-1-1-1-1

Then

5 rounds for time of:

• 5 push jerk (75% of 1 rep max)
• 10 pistols

WOD Notes:  Today we are going to focus on a strict push jerk which means there is no front to back splitting of the legs.  The push jerk is usually a slightly lower weight than your split jerk.  Compare to your split jerk on 120326.

Complete an AMRAP in 3 minutes at each station, with a 1 minute break between stations:

• Double unders
• Toes to bar
• Box jumps (24/20″)
• Push ups

WOD Notes: Your score is the total number of reps completed at all 4 stations.

Complete 30-20-10 reps for time of:

• Overhead squat (95/65#)
• Ring dips

Deadlift 1-10-1-20-1-30-1

Then

Tabata wall balls (men 16# or 14#, women 12# or 10#, both to 10′)

WOD Notes:  Each set of deadlifts is for max weight, not for time. You’ll start with a 1 rep deadlift. This should NOT be equal to your 1 rep max, because of all the volume to follow. Choose a weight that is heavy but attainable, likely around 90% of your 1RM. Next you’ll perform a set of 10 deadlifts. Again, choose your weight wisely… because all 10 must be completed “touch and go” in order for the set to count! Next you’ll do another heavy 1 rep, then 20 reps then 1, then 30, and end with 1. The four 1 rep deadlifts do NOT have to be at the same weight. Scale up or down each round as needed.

Compare to 111022. Your results will be recorded as the weight successfully used for each set, for example:

• Nikki 235-175-235-155-225-135-225

Community Notes: Happy birthday Miranda! And happy Cinco de Mayo to all!

Complete for time:

• 10 to 1 handstand push up
• 1 to 10 L-sit pull up

WOD Notes:  This WOD has 10 rounds, the first of which consists of 10 HSPU then 1 L-sit pullup.  The second round is 9 HSPU and 2 L-sit pull ups, and so on until the last round is 1 HSPU and 10 L-sit pullups.  An L-sit pullup is a strict pullup during which your feet stick straight in front of your body so that it makes the shape of an “L”.  You can scale by bending your knees (a tuck pull up), or you can sub with 1 strict pullup plus 1 sit-up for each L-sit pull-up.

Complete 2 rounds for time of:

• 400m run
• 21 power clean (115/75#)
• 400m run
• 21 power snatch (115/75#)

WOD Notes: The weight you use should not exceed 75% of your 1RM power snatch.

Front Squat 3-3-2-2-1-1

Then 

20 skin-the-cats NOT for time (30 advanced)

WOD Notes: Compare your 1RM to 110910. If you weren’t here in September, compare to your 2RM from 1/23/12, or your 3RM from 11/5/11 or 3/7/12.

Complete 5 rounds for time of:

• Overhead walking lunge (45/25# plate), 50 feet
• 21 burpees

WOD Notes:  This is an oldie but goodie from the vaults of the main page (www.crossfit.com)!  This workout was first posted in 2005 and was repeated in 2007, 2009, and 2010.  Click HERE  to see the 6/21/2010 post and some firebreathers’ results.  See a video demo HERE (wmv) or HERE (mov).  Note – unlike the video, you must clap overhead on your burpees, and we are using plates not barbells for the lunges.  The back knee should “kiss” the ground on each step of the walking lunge.

Strongman Partner AMRAP

You and a partner will spend 2 minutes at each station trying to rack up as many points as possible. You will go through the full rotation TWICE!  Stations:

• Tire Flip
• Leg tosses 
• Prowler (200/110#)
• Ring push ups 
• Farmer’s carry (70/50# dumbbells)
• Sliders 

WOD Notes: There will be a 24 minute running clock, and you’ll rotate to a new station (with your partner) every 2 minutes. One person working at at time. The fire flip, leg tosses, and ring push ups are worth 1 point per 1 rep. The prowler and farmer’s carry are 1 point per 10 meters. The sliders (to be explained in class!) are worth 1 point per mat. The team with the most point wins! Teams can be single gender or mixed, but you and your partner will need to use the same tire and prowler weight.

Community Notes: Good luck to all our athletes competing in the Tough Mudder this weekend! We know of Mark (Saturday) and Phil (Sunday). Any others? Make us proud!!

Dirty thruster 1-1-1-1-1-1-1

Then

Complete 50 thrusters (105/70#, NTE 60% of your 1RM). Every time you put the bar down, complete a 5 burpee buy-in before picking it back up.

WOD Notes:  Thrusters are “dirty” meaning they must be cleaned off the floor to start the attempt. You may power clean and start your thruster from the top, or squat clean and start the thruster from the bottom. Either way, you must hit a below parallel squat and show control of the bar overhead for the rep to count!

Complete 4 intervals, each for time of:

• Row 300m
• 30 abmat sit-ups
• 3 rope climbs

WOD Notes: The sub for rope climbs will be 12 (challenging!) ring rows.

Community Note:  Happy Birthday Kim Dieter!

Banded box back squats 12 x 2 (approx 50% of your 1RM)

Then

400m sled drag – UNBROKEN! (20-25% of your 1RM deadlift)

WOD Notes: If you break your 400m sled pull, there is a penalty! You have to leave your sled where you stopped,  sprint to the gym door, sprint back to your sled, then continue pulling.

“Nasty Girls”

Complete 3 rounds for time of:

• 50 air squats
• 7 muscle ups
• 10 hang power clean (135/95#) *NTE 70% of your 1RM HPC or PC

[youtube http://www.youtube.com/watch?v=xDYpEtwimZE?rel=0]

“Baseline”

• 500m row
• 40 air squats
• 30 sit ups
• 20 push ups
• 10 pull ups

Then

Shoulder press 12×2 at 80 % of 1 RM

WOD Notes: Compare the baseline results to 110920. Compare the shoulder press to 120106.

Community Notes: West Chester is hosting the Ninja Warrior Project today (Saturday) from 9am – 2pm. Click the link to get more details or to make a donation online.

“HELL-en” (Helen’s evil sister)

For time complete:

• 1200m run
• 63 kettlebell swings (53/35#)
• 36 pull ups
• 800m run
• 42 KBS
• 24 pull ups
• 400m run
• 21 KBS
• 12 pull ups

WOD Notes:  This workout is an alteration on the classic “Helen” and was the second event of the 2010 CrossFit Games.  Helen, a classic benchmark workout, is 3 rounds for time of a 400m run, 21 kbs, and 12 pull ups. HELL-en is twice that work load! We will scale distances, reps and weight as always so come on in for a good time! Hell-en will have a 35 minute time cap. (If you’re REALLY not feeling up to a longer workout, we’ll consider scaling to regular old Helen…)

Rack pulls 8×1 @ 90% of your 1 RM deadlift. Control the descent.

Then

5 rounds for time of

• 10 pushups
• 20 double unders

WOD Notes: Compare metcon to 111025.  Find your last deadlift max on 120201. A rack pull is a deadlift with a shorter range of motion.  The bar starts off resting on plates or boxes or something that elevates the starting position.  It should be easier than a conventional deadlift.

Complete for time:

• 30 snatches  (squat or power)
• 30 clean & jerks (squat or power)

WOD Notes: The Rx weight for today is 135/95#, NTE (not to exceed) 85% of your 1RM snatch. In other words, if 135/95# is more than 85% of your 1RM snatch, you should be scaling! This WOD should ideally take less than 15 minutes, and we will have a 20 minute cut off. This will be a good one!

As a team of 4, with 2 people working at at time, complete for time:

• 1600m row
• 2 rope climbs
• 100 wall balls (20/14# to 10′)
• 2 rope climbs
• 100 kettlebell snatch (53/35#)
• 2 rope climbs
• 100 thrusters (95/65#)
• 2 rope climbs
• 100 box jumps (24/20″)
• 2 rope climbs

WOD Notes: Inspired by WOD 3 of the South Philly Rumble! Each team gets 1 rower and 1 rope, so those movements will be 1 person working at a time. For 2-person teams, complete 1/2 reps with 1 person working at a time . For 3 person teams, complete 3/4 reps with 2 people working at a time.  The sub for a rope climb is 3 rope pulls.

Community Notes: Happy Birthday Tanner! Also, thanks to everyone who came out to the South Philly Rumble to compete and cheer! The team did a great job, and we were very proud of you all! ICA finished in 11th place, narrowly missing the cut-off to compete in WOD 3. We had one of the best fan clubs in attendance, with John, Mark, Natalie, Chris, Tiana, Mike S, Holly, and Paul all making the trek to Philly to show their support.

Class Note: Tomorrow’s 6:15am class will be taught by Coach Sara. Please remember to sign up in MindBody!

Alotta Tabata

• Double unders
• Kettlebell swings (53/35#)
• Row (calories)
• Push press (65/45#)

WOD Notes:  What’s a tabata?  Tabata workouts consist of 8 rounds of a 20 second work set followed by a 10 second rest.  The goal is to get as many reps as possible in the 20 seconds of work.  Today we will go through 8 rounds of one exercise then move immediately into next.  Score will be the total number of reps (or calories) completed during all 32 work rounds.

Community Notes: CrossFit Del Val is hosting their Dog Day Afternoon fundraiser today!

Other Notes: Anyone interested in spectating/cheering at the South Philly Rumble on Sunday – feel free to meet us at ICA at 7am Sunday morning for a carpool.

Back squat 1-1-1-1-1-1-1

Then

30 reps not for time of weighted box jumps (24/20″)

WOD Notes: Compare to 111228

WOD 1: Death by deadhang pull up

WOD 2: 5 rounds for time of:

• 10 left arm dumbbell push press (35/20#)
• 5 left leg box jumps (16/12″)
• 10 right arm dumbbell push press
• 5 right leg box jumps 

WOD Notes: A “death by” rep scheme means in the first minute you do 1 rep. In the second minute you do 2 reps. In the third minute you do 3 reps. Continue until you reach a minute where you can’t do the required number of reps in that minute. For WOD 2, we’ll scale the box jumps using stacked plates for anyone not comfortable jumping to 12″ with one leg. For the push press, feel free to scale up or down!

Community Notes: Happy birthday Kevin and Scott!

Final Note: Please sign up for the 6:15am class if you are coming!

Snatch Balance 1-1-1-1-1

Then

Snatch 1-1-1-1-1

WOD Notes: Compare snatch bal to 111101 and snatch to 111206.

Community Notes: Happy birthday John!

There’s absolutely no doubt that you’re the rock that ICA was built on! From the grueling, dirty hours you spent building out our space…

To the amazing coaching you do and your relentless dedication to our members…

To the contagious intensity you tackle every workout with… and the way you push everyone to new limits…

ICA could not exist without you! Thanks for being an amazing coach, athlete, co-owner, and of course fiance! I love you!

Complete 10 rounds for time of:

• 15 deadlifts (135/95#)
• 15 push ups

CHOOSE YOUR OWN WOD!

Rep Scheme:

• 800 m run (or row)
• 70 ?
• 60 ? 
• 50 ? 
• 40 ?  
• 30 ?
• 20 ? 
• 10 Keg to shoulder (135/75#)

Movements:

• Wall balls (20/14# to 10/9′)
• Sit ups
• Dumbbell hang snatch (35/25#)
• Overhead walking lunge (45/25#)
• Burpees
• Ring Rows

WOD Notes: Today’s WOD will start with an 800m run (or row) and end with 10 keg to shoulder. In between you get to choose (from the above list) which movement to do 70 reps of, and which to do 60, 50, 40, 30, and 20 reps of.  If you’re up to John’s Challenge, he recommends this version: 70 burpees, 60 wall ball, 50 ring row, 40 DB snatch, 30 OH walking lunge, 20 sit ups. 🙂

Banded front squat 12×2 (approx 50% of your 1RM front squat)

Then

Sprint 400m backwards

Notes: John and Nikki can’t make it to wings tonight, so if you go eat some extra for us! We’re in for next week!

3 rounds of:

• 30 abmat sit ups
• 60 air squats
• 90 double unders 

WOD Notes:  Yes we will scale the DU for those who need to! Please remember to sign up for 6:15am if you are coming.

In any order, complete for time:

• 100 sumo deadlift high-pull (95#/65)
• 100 push press (95#/65)

WOD Notes: For this workout the reps can be completed in any order desired.  You can do 10 sets of 10 of each or do all 100 of one and then the other. Just get the work done, fast!

Compare to: 110808

“The Other Total”

• Clean (or power clean)
• Bench Press
• Overhead squat

WOD Notes: You have 3 attempts at each lift to find your 1 rep max. Your score will be the sum of your three lifts.

Note: We will absolutely be limiting class to 12 people due to the length of the WOD and the need to share racks. Please sign up for class to guarantee your spot! If you have the flexibility to take a later class, today would be a good day to do so. Our 6:30pm is usually small, and will allow you more time at the rack.

We’re not gonna let a little bit of rain stop us… puddles are fun! Dress in synthetic layers and bring a warm change of clothes for after the WOD. This will be a good time!

• Run 1600 meters for time
• Rest 4 minutes
• Run 800 meters for time
• Rest 3 minutes
• Run 400 meters for time
• Rest 2 minutes
• Run 200 meters for time

WOD Notes: Completing this WOD as prescribed will rack up just under 2 miles. As always, we can shorten the runs as needed to accomodate each member’s ability.  If you’re scared of this WOD, it probably means you should be doing it! If you are the type of person who melts in the rain, or you’re legitimately concerned about running in the rain, your friendly coaches may entertain a rowing modification. Be prepared to state your case 🙂

Also remember we have our first Barbell Club session at 8am! If you haven’t already done so, fill out this spreadsheet and bring it with you.

Community Notes: Happy WEDDING DAY Mike Keeley!!! Best wishes for a happy future with the Mrs!

AMRAP in 22 minutes of:

• 8 pistols (one-legged squat)
• 10 push ups
• 12 kettlebell swings (53/35#)

Note: Remember to sign up for the 6:15am if you are coming!

Community Note: Happy birthday Dan!

Barbell Club Note: For athletes planning to follow the Wendler method, access the spreadsheet HERE. Fill in the blue boxes, print a copy, and then delete your info to leave it fresh for the next person. Remember to bring it with you on Saturday mornings and/or Thursday nights! We will also have a folder at the box where you can store these.

For time, complete 15-12-9 of:

• Deadlift (275/185#)
• Muscle ups

WOD Notes: The deadlift weight you choose should not exceed 70% of your 1RM deadlift.  Today’s sub for muscle ups will be 2x pull ups and 2x pushups. (30-24-18 pull ups and push ups)

Remember to sign up for the 6:15am class if you are coming!

“NFL Scouting Combine Workouts”

• 40 yard dash
• Bench press
• Vertical jump
• Broad jump
• Shuttle run
• 3 cone drill

Split jerk 1-1-1-1-1-1-1

Then 

3 rounds for time of:

• 5 clean and jerks (70% 1rm)
• 15 toes to bar

WOD Notes: Compare 1RM split jerk to 110913

Community Notes:  GET JACKED UP, ICA will be represented at the 2012 Mid-Atlantic regional competition!  Nikki is currently ranked 47 out of the 1746  women who competed in the region!  Results are not final until Tuesday but they are not likely to change by much.  Her highest finish on a single WOD was on 12.4 during which only 10 women completed more muscle ups.  This is a tremendous honor and anyone who has seen the progression of the games to date knows how difficult it is to qualify for the regional event.  We’ll be cheering for you babe!

We are also tremendously proud of Team ICA as we finished 88th of the 142 teams that entered the region!  Thanks to everyone who participated in this five week series of grueling WODs and hopefully everyone gained something from it.  We couldn’t be happier with the community that has developed at the gym and it has been great to see the gutsy performances in the competition atmosphere.

Partner “Filthy Fifty”

In teams of 2, one person working at a time, complete:

• 50 box jump (24/20″)
• 50 jumping pull ups
• 50 kettlebell swings (53/35#)
• 50 walking lunge
• 50 knees to elbow
• 50 push press (45/35#)
• 50 back extensions
• 50 wall ball (20/14# to 10/9′)
• 50 burpees
• 50 double unders

Community Notes: Good luck to Chris C who will be tackling a 50k trail race today! On foot! We’ll all be thinking of you and sending good luck wishes your way.

Open WOD Note: We’ll host a make up session for Open WOD 12.5 at 8am tomorrow. Doors will open at 7:30 for athletes to warm up!

Coaching Note: Karen is coaching her first solo class at 9am. Come out and support her – we’re hoping for a great turnout!

Sumo deadlift 2-2-2-2-2-2

Then

Tabata 10 yard shuttle run immediately into tabata sit up

WOD Notes: Compare your SDL to 1RM on 120109.

7 rounds for time of:

• 15 power snatch (75/55#)
• 30 double unders

WOD Notes: Today’s WOD is adapted from the 2011 Open WOD 1. The power snatch is light by design – pick a weight where you can string all 15 for your first set! Same for the DU – you should be able to move quickly through each round.

Remember to sign up for the 6:15am class if you’re coming.

Banded box back squat 12×2 

Then

Assistance work: Max weighted pull up & max duration L-sit hold

Community Notes:  Come on out to the 6:30pm class for Sara’s first solo-lead class. We’re hoping for a big turnout!

Little Jackie Intervals

3 rounds, each for time, of:

• 500m row
• 25 thrusters (65/45#)
• 15 pull ups

WOD Notes:  You will get a short rest (approximately 3 minutes) between rounds.

Community Notes: Happy birthday Mike S!

Find your max weight at the following complex: 

• 4 deadlifts
• 3 hang power clean
• 2 front squat
• 1 jerk

Then

Cash out: Max duration bar hang (aka – hang on the bar as long as you can!)

Notes: For the complex you’ll do all 10 movements without putting the bar down. That means 4 deadlifts immediately into 3 hang power clean immediately into 2 front squat immediately into 1 jerk. (If it looks familiar it’s b/c we used this same complex in a metcon on February 7!)

Open WOD 12.4: We’ll be running a make up session for Open WOD 12.4 at 8am tomorrow. The gym will be open at 7:30 for athletes to warm up.  Come ready to kick butt!!

Banded sumo deadlift 10×1 (60% of 1RM sumo deadlift)

Then

Assistance: Sled drag 400m (30% of 1RM deadlift)

WOD Notes: The deadlifts are designed to be done with very little rest, approximately 45 seconds between sets.  Athletes who are not suffering extreme quad soreness from WOD 12.4 should try dragging the sled backwards for 200 of the 400 meters!

Bamboo Day!

• Overhead squat 3-3-3
• Bamboo bench press 15-15-15
• Weighted box jump 1-1-1-1-1-1-1

WOD Notes: You all did a great job with two intense WODs on Monday and Tuesday! Join us Wednesday for an “active recovery” day.  If you haven’t gotten to work with bamboo yet, you’re in for a treat! Please remember to sign up for the 6:15am class if you are coming.

Compare to 111014

Girls Gone Wild (Part 2)

• 21 deadlifts (225/155#)
• 21 handstand push ups
• 21 (squat) clean (135/95#)
• 21 ring dips
• 21 thruster (95/65#)
• 21 pull ups

WOD Notes: Today’s WOD is based off another 3 benchmark girls… Who can name them?

Other Notes: If you found this WOD, I’m happy that our little page redesign didn’t confuse you too badly!

Girls Gone Wild (Part 1)

• 400m run
• 21 kettlebell swing (53/35#)
• 12 pull ups
• 400m run
• 30 box jump (24/20″)
• 30 wall ball (20/14# to 10′)
• 400m run
• 15 overhead squat (95/65#)
• 400m run (record time)
• Immediately into max consecutive pull ups

WOD Notes: Do you recognize the girls in today’s programming? This WOD is based off 4 benchmark girls. Who knows which 4? You will have two scores today – total time to complete the first 9 movements, and a second score for max consecutive pull ups.

In teams of 4, complete 4 rounds of:

• 2 athletes alternate sandbag carry 800m run
• 2 athletes alternate rope climbs (sub rope pull)

There will be two scores per team: time and total rope climbs.

WOD Notes: Each partner group will run twice and climb twice.  If you’re confused, just show up!  More details to come during WOD instruction.

Note 2: We have an Open make up session tomorrow at 8am! The gym will be open at 7:30 so you can warm up!

Power Clean 1-1-1-1-1-1-1

Then

At 60% of your 1RM, perform 4 power cleans on the minute for 6 minutes

Notes: Compare to 111118

Front Squat 3-3-3-3-3

Then

With a 5 minute running clock complete:

• 80 air squats
• AMRAP double unders

Score is total double unders completed.

Note:  Please remember to sign up for the 6:15 a.m. class if you are coming!

AMRAP in 20 minutes of:

• Max consecutive handstand push ups (or push ups)
• 400m run

WOD Notes: Today’s score will be the total number of handstand push ups (or push ups) completed. You start with a max consecutive set, then immediately go into a 400m run. Repeat for 20 minutes!

7 rounds for time of:

• 7 kettlebell sumo deadlift high pull (53/35#)
• 7 kb swing
• 7 kb goblet squat

Deadlift 3-3-3-3-3

Then 

100 box jumps (24″/20″) for time

Notes: We are running a make up session for Open WOD 12.2 tomorrow at 8:00am. We’ll have the gym opened by 7:30 so you can come in and warm up. Please register for the class if you are planning to attend so we know how many people to plan for! This does count as a regularly scheduled class. Thanks!

21-18-15-12-9-6-3

• Pull ups
• Wall balls (20/14# to 10/9′)

Community Notes: We (Nikki and John) can’t make it out to wings tonight, feel free to go out and have some for us! We’ll be back next Friday!

With a 20/14# medicine ball, do 40-30-20-10 of:

• Overhead walking lunge
• Ball push ups
• Floor to overhead

Find your:

• Max length broad jump
• Max height box jump
• 5 rep max back squat

WOD Notes: Compare broad jump to 111111. Compare box jump to 110927 and 111210. Whose 5RM back squat will beat their old 3RM from 110927 or 1RM from 111228?

“Amanda” 9-7-5 of:

• Muscle up
• Snatch (135/95#)

4 rounds for time of:

• 400 m run
• 20 kettlebell swing (53/35#)
• 5R/5L turkish get-up

Banded back squat 12×2

Then

“Annie” (50-40-30-20-10 double unders and sit ups)

Notes: Thanks for a great showing tonight for our first Open Competition! We’re looking forward to 4 more weeks of that much energy and excitement! We had a record turnout of 21 athletes WOD-ing in 1 night 🙂 If you signed up for the Open competition please sign into the Games site ASAP and enter your score so we can validate it for you. This MUST be done by Sunday 8pm!! Also – please remember to sign up for the 6:15am class if you are coming. This will be a fun Friday WOD!

Compare Annie to 110810

Choose-your-weight dumbbells or kettlebells, then complete for time:

• 400m farmer’s carry
• 21-15-9 of box step ups (24/20″) and power snatch (one arm)
• 400m farmer’s carry

WOD Notes: Today you get to choose your own weight DBs or KBs. As a general guideline, women should be between 10-26.5 lbs, and guys should be between 20-44lbs. Once you pick up your DBs/KBs, you must carry them for the entire WOD! Anytime you drop them to the floor (or rest them on any inanimate object…), it’s a 3 burpee buy in to pick them back up.

If tomorrow morning is really brutally cold, we WILL allow the breakfast club to do the farmer’s walk indoors, so don’t be afraid to show up nice and early. Please remember to sign up for the 6:15am class!

Push Press 3-3-3-3-3

Assistance (not for time, complete in any order):

• 50 toes to bar
• 5 rope climbs (10 advanced)