Tuesday September 3, 2013

CrossFit 101 starts tonight at 6:30pm. Show up around 6pm to sign the waiver and take care of the $100 class fee.



Back Squat 1 Rep Max - This day will complete our 12-week cycle of the Smolov Squats.  We look to see some great gains for our members as they re-test their 1RM!

5th WOD of the WV CrossFit Championship

100 Double Unders

15 Toes to bar

15 Hang Power snatch 75/55

50 Double Unders

20 Toes to Bar

20 Hang Power snatch 75/55

25 Double Unders

25 Toes to Bar

25 Hang Power snatch 75/55
 

-Open and masters perform same WOD 

-15 minute time cap

-1 second penalty for every rep not completed

-Toes To Bar

-Athlete's feet must make contact with the bar at the same time

-Any part of the foot is legal (top, bottom, toes)

-heels must be behind body at the bottom of the movement (no jumping)

-Hang Power Snatch

-Athlete must Deadlift from the ground and then snatch from hang position

-Bar overhead with feet together and head through window

-Press out eye level or above is legal. No clean and jerks

-As always, must have a judge

-Results deadline will be Wednesday at 8pm