← Back to Comp WOD Listings
Tue Oct 27
Tuesday Oct 27, 2020
  • Classes
    • 5:45 am
    • 7 am
    • 9:30 am
    • 12 pm
    • 4 pm
    • 5:20 pm
    • 6:40 pm

DT+

Competition Class

Strength

Skills and Drills

AEROBIC CONDITIONING

30min AMRAP
Row 15/12 Calories
Bike 15/12 Calories
Ski 15/12 Calories

GOAL: 10+ rounds

GYMNASTICS CONDITIONING

Accumlate 3min in a handstand
beg: wall, int: band in rig, adv: free-standing

5 Rounds
6 Strict Ring Dips
6 C2R Pull-ups (false grip if possible)
10-15s L-sit in Rings (single leg as needed)
Rest 90s bw rounds

CORE CONDITIONING
5 Rounds
30s 1-arm KB suitcase march in place L 70/53
30s 1-arm KB suitcase march in place R 70/53
30s GHD Swimmers (15s each direction)
20s GHD Hip/Back Extension Hold

MetCon

CLASS

10min to work to heavy complex for the day:
1 Deadlift + 2 Hang Cleans + 3 Jerks

5 Rounds for Time:
12 Deadlifts 135/95
9 Hang Power Cleans 135/95
6 STOH 135/95
12 Pull-upsRX+ = 6 Bar Muscle Ups (for pull-ups) & the following loads:
Rd1: 115/75, Rd2: 135/95, Rd3: 155/105, Rd4: 185/125, Rd5: 205/135

*15min time cap

Learn the Fundamentals!!

Posted 12 months AGO

Eric Barber

Founder & Coach

Interested in seeing what it's all about?

Try CrossFit

NEW & UPCOMING

Posted 2 months AGO

Eric Barber

Founder & Coach