/var/www/html/wp-content/themes/Divi/single.php Sunday November 6, 2011 | Spartan CrossFit

Battle of the boxes Wod’s

Registration Opens:  8:00a

Briefing: 9:00a

WOD 1: 9:30a

Final WOD: 5:00p

 Only 12 teams will compete in WOD 5.     

Top 5 Teams will compete in the 6th & final WOD!!

WOD movements are as follows:

WOD 1:

-Rounds for Time-

Partner Carry (Men must carry women)

ONLY Women work on the following:

Hand-Release Push-ups

Box Jumps

Air Squats

(6 person – all team members)

WOD 2:

-Chipper for Time-

Double-Unders (You may use your own rope)

Over the Bar Burpees

Ground to Overhead (115/85)

Handstand Push-ups (Games Style)

(4 person – 2 guys/2gals)

WOD 3:

-Max Load-

Back Squats

(6 person – all team members)

WOD 4:

-AMRAP-

Pistols (Buy-In)

then

Running

Toes to Bar

KB Swings (53/35)

(4 person – 2 guys/2gals)

***Team Cut***

WOD 5: (Top 12 Teams)

-Rounds for Time-

Muscle-ups

Rope Climbs

(4 person – 2 guys/2 gals)

  ***Team Cut***

FINAL WOD: (Top 5 teams)

TBA the day of!!!

Hint: Girls, Girls, Girls!

(6 person – All Team members)

IMPORTANT NOTES:

-Each team member MUST partake in 2 of the 3 “4 person WODs.”  In other words, 1 person can NOT do all 3 “4 person WODs.” 

-With the exception of the “Partner Carry” – there will only be one person working at a time during each WOD.

-Any WOD can be scaled, but if your team chooses to do so, your team will not be eligible to make the cuts. 

TODAY:

Warm Up: Tabata Mile (Dodge Ball)

WOD:  AMRAP 15:

6 Hang Squat Cleans (115, 85) 

12 Pull Ups 

24 Double Unders

B.O.B Competitors:  AMRAP 10: 5 Muscle ups, 1 rope Climb


MOVEMENTS FOR THIS WEEK:

Double unders

box jumps

push press

knees to elbows

back extensions

lunges

jumping pull ups

KBS

Wall Ball shots

Cleans

Strict press

Back Squat 

DeadLift