WODs 11.7.16 - 11.11.16

We had an awesome time this weekend putting on The Battle of The Ages Competition in Cape Cod, MA. Thank you very much to everyone that has participated in any way with the event. We have had a blast with it. Glad to be home and not traveling again until next year.

Time to get ready for Grinch Games!  Grinch Games is my favorite event of the year. You do not have to be experienced to participate. It is a half day event in which we put together 4 person teams. (to make them as even as possible) The event is for our members and special guests. Let me know if you would like to invite someone. This will be the 5th annual event and will be a blast. Many have already registered and will cap at 80.    Register and see pics and videos from previous years by following this link.   http://crossfitj19.com/grinch-games/

Looking forward to an awesome week of training.

Monday

Back Squat  (Do all the back squats first)

5-4-3-2-1 - Score Load

Front Squat

5-4-3-2-1 - Score Load

10 Min AMRAP

30 Burpees

20 K2E

10 Thrusters 135/95

Tuesday

E2MOM for 10 Rounds

15 Push Ups 

Run 80 Meters

Wednesday

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Thursday

EMOM 8 Mins

1 Power Snatch 1 OHS 1 Squat Snatch

EMOM 8 Mins

1 Power Clean 1 FS 1 Full Clean

Then

AMRAP in 10 Mins

10 MB Sit Ups

10 MB RT

10 (1+1 = 1) Mountain Climbers

10 Pull Ups

Friday

Run 1 Mile

Bike 1 Mile

Row 1600 Meters

3 Mins max effort burpees (do these last no matter where you start)