WODs 12.7.15 - 12.11.15 - Grinch Games Wods Released

Grinch Games is Saturday December 19th.  This is our favorite event of the year!  We have a great group already registered with only around 15 spots still available.  If you are on the fence ask someone that has participated in previous years. 

WOD #3 THE GRINCH

5 Mins

Max Load Deadlift with heaviest C&J weight of WOD 2.  (The weight will be the sames as your heaviest team members C&J)  It will be based on weight and not reps.  Deadlifts can be partner deadlifts.  

At the same time deadlift is happening one member of the team will also be accumulating max effort double unders. Singles will be 3 to 1.  You can switch athletes at anytime. 

Rest 1 Minute

5 Mins

Karen - As many wall balls as possible.

Fran wrap - 21-15-9 Pull Ups and Thrusters 95/65

Rest 1 Minute 

5 Mins

Row - Max Meters

DL - Same as the first part of the WOD. 

The remainder of the WODS and registration can be found here. http://crossfitj19.com/grinch-games/

Monday

Work to a 3RM Strict Press

then

2:00 Minutes

ME PP at 100% of 3RM Strict Press

then

18-15-12-9-6-3

FS 95/65

Deficit Pushups 6in/4in

Tuesday

For time with strict 20 Min Cap

DU 50-40-30-20-10

T2B 25-20-15-10-5

Cleans-5-4-3-2-1 185/125

5 min rest

6 Min AMRAP

For reps

5 Bar Rollouts 135/95

20 Sit ups

20 sec Hollow Hold

Time plus reps is score

Wednesday

10 Rounds

200m run

12 Burpees

Stretch and Mobilize Coaches Choice

Thursday

On barbell movement go for entire 20 sec,do not count time it takes to pickup bar

20 sec begins on first completed rep

20 sec on/40 sec off

10 Min

Min1 OHS 95/65

Min 2 Box Jumps 24/20

8 Min AMRAP

1,2,3,4,5….

Squat Snatch 115/85

C2B

Friday

10 Min Discussion and Practice on HS Walk

Progressions to HSW

5 Rounds

25 Cal Row

12 HSPU

12 KBS 70/53

25 Min Cap