Big Thompson CrossFit WOD 18.8.17

CrossFit

Strength/Skill

Overhead Squat 1×4 @ 80%, 2×2 @ 85%, 1×1 @ 90%, 1×1 @ 95%, 1×1 @ 100% (from the rack)

W.O.D.

Complete 3 Rounds For Time

10 Overhead Squats @ your 40%

40 Double Unders

Sc. First scale the number of Double Under repetitions and continue to work on earning your double unders, then scale to 80 single unders. Athletes scaling needs to still meet the coaches intent of a Sprint.

Big Thompson CrossFit WOD 18.8.15

CrossFit

Strength/Skill

Back Squat 5×5 @ 55%

W.O.D.

EMOM Mash Up 18 minutes

20 Jumping Lunges (each leg = 1 rep)

10 Calorie Row

1 Legless Rope Climb

Min 1, Jumping Lunges

Min 2, Row

Min 3, Rope Climb

Min 4, Jumping Lunges

Continue for 18 minutes

For larger classes we will start at different movements

Big Thompson CrossFit WOD 18.8.14

CrossFit

Strength/Skill

Front Squat 3×1 @ 95%, 1×4 @ 85% (Failed Attempts Count – FAC)

W.O.D.

Complete For Time

9-6-3-6-9

Front Squats 135/95 (from the floor)

Toes 2 Bar

Rx, must complete “unbroken”. Meaning if you drop off the bar on your last set of 6 on rep # 5, you must restart the entire set of 6 again (not the whole WOD). Same goes for dropping the barbell or to long of a rest at the top of the front squats. This is obviously a quick sprint and learning to just hang on for one more and finish.

Sc, scale weight and the “unbroken” factor if needed, but try.