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CrossFit Assault

Constantly Varied, High Intensity, Functional Movement

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WOD 14.4: Saturday, March 22, 2014

.toes-to-bar-meme

Workout 14.4

AMRAP 14

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10/9-foot target
30 cleans, 61/43 Kg.
20 muscle-ups

Showtimes:

  • Judges – Please be at the box no later than 0900 to go over standards and criteria.
  • Athletes – Please arrive no later than 0930 to review movement standards and allow sufficient time to warm up.
  • Any box member is welcome to sign up and do the wod (you don’t have to be registered for the Open)

If you plan on doing the WOD (for the Open or not), SIGN UP on Zen Planner.

Show starts at 1000hrs for anyone inviting friends, family, random folks off the street, and anyone else that’s interested in seeing some athletes get down to business!

Childcare is available (during all 5 Open WODs) for a nominal fee. Please message or talk to Grace.

There will be no organized pot luck this week, but there will be a get-together downtown at 1800 –

ask Mar-C for details.

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WOD 14.2: Saturday, March 8, 2014

overhead squirts

.

Workout 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 43 kg for the Men and, 29 kg for the Women, 29 kg for the Masters Men, 20 kg for the Masters Women.

Showtimes:

  • Judges – Please be at the box no later than 0900 to go over standards and criteria.
  • Athletes – Please arrive no later than 0930 to review movement standards and allow sufficient time to warm up.
  • Any box member is welcome to sign up and do the wod (you don’t have to be registered for the Open)

If you plan on doing the WOD (for the Open or not), SIGN UP on Zen Planner.

Show starts at 1000hrs for anyone inviting friends, family, random folks off the street, and anyone else that’s interested in seeing some athletes get down to business!

Childcare is available (during all 5 Open WODs) for a nominal fee. Please message or talk to Grace.

There will be no organized pot luck this week, but the weather is supposed to be beautiful, and there will be no shortage of awesome people to hang out with, so the grill will be running! Bring your own food, and maybe a little extra to share ;^)

WOD June 25, 2012

Rx WOD:

Barbell Complex:
1 Snatch-Grip Deadlift
1 Hang Snatch
2 Overhead Squats

* Work to a max weight on the bar

Post Heaviest Load Lifted.

Coaches:

0600 – Abi & Corbin
0915 – Mary
1730 – Abi & Corbin
1830 – Todd

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

WOD June 25th

 

Guys
Corbin – 80.5 kg
Nick – 70 kg
Jason R  & Dave – 60.5 kg
Gals:
Abi – 48 kg
Nadine M & Mary – 40 kg

WOD June 19, 2012

Rx WOD:

Complete 5 Rounds:

3 Rope Climbs
Max Rep Overhead Squats (61.5/43kg)

* Rest as needed between exercises

Cash Out:  70 Hollow Rocks

Post Total Overhead Squat Reps.

Scale 1:

Any or all of the following options:
10 x 1 Rope Pull Ups
Overhead Squats @ 53kg/33kg

Scale 2:

Both of the following options:
10 x 1 Rope Pull Ups
Overhead Squats @ 43kg/23kg or less

Coaches:

0600 – Abi & Corbin
0915 – Nadine
1730 – Mary
1830 – Todd

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

This WOD looked so easy on paper. The Hollow Rocks were actually the best part for some of us today!
Today’s WOD was pretty hard! None of the gals RX’d but three of our amazing coaches took the top three spots for the guys:
1st – Nick
2nd – Patrick
3rd – Corbin
Great work Ms Tina  & Amy

Farewell to Kathyrn and her family. Today was her last WOD with the box. 😦 We’ll miss you, Kathryn!

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