WODs 10.12.15 - 10.16.15

Little bit of painting and renovations going on at the dojo as we prepare for BOA.  We hope you like it. 

If you want a BOA t shirt please go to the website an order one.  I don't plan to order a bunch extra. 

Here is a link - http://crossfitj19.com/battle-registrations/battle-of-the-ages-t-shirt 

We could use a couple more judges or just general helpers at BOA.  Free lunch and Tshirt. 

Coach Brooke is the chairman of judging.  She will contact you after you put your name on this list.  This is also how we will get your tshirt size.  Click here 

Coach Brett has dialed up another awesome week of wods!

Monday

Back Squats

1 set ME BS at 90% of BW for men and 80% for women

then

If last week you were unable to get at least 10 BS keep the same percentage from last week and try again

then

18 min AMRAP

10 Burpees

20 Snatch 95/65

30 Pushups

Tuesday

EMOM 10 min

min 1-10 Box Jump Overs 24/20

min 2- 10 KBS AHAP

Rest 5 min then

4 Rounds

E5MOM

400m run

10 KB or DB STO 53/35 or 55/35

18/16 Cal Row

Rest remaining time to the 5 min mark of each round

If you cant complete in 5 minutes work 20 continuous minutes

Wednesday

For Time

200DU

100 Sit Ups

75 Air Squats

50 Russian Twist 35/25

25 K2E

Thursday

Work up to 3RM DL

Touch and go

then 2:00 ME DL

400+ pounds=275

300-399= 225

250-299=185

200-249=165

150-199=135

100-149=95

100 or below=75

then

Death By Pullups

Min1-1,min2-2 and so on till failure

Afterwards on own

1 min at your BEST EFFORT of AIRDYNE

This should be all out leaving nothing in the tank

Friday

15 Rounds

2 FS 205/115

4 HSPU

6 Wall Balls

May be taken from rack or floor

Shouldn’t be overbearing but heavy