10 Minute EMOM
Even -10 Ring Pushups\hr pushups\regular pushups
Odd - 20 Unbroken double unders
18 Minute Amrap
5 DL 185/125
10 KB swings 70/55
In five minutes, establish a 3 rep max Hang Snatch.
7 Muscle ups
10 Hang Power Cleans, 135/95
20 HPC 135/95
20 HPC 135/95
10 x 100 Meters, partner up
WOD: 15 min cap
5 Power snatches 135/95
x 5 rounds
12 Minute EMOM
Even = 2 Clean & Jerk 225/155
Odd = 2 Deadlifts 315/205
WOD: 18 min
1 HSPU on 25s
1 KB Swing 70/55
Row 100 M
2 HSPU on 25s
2 KB Swing 70/55
Row 200 M
Each movement increases by 1 after completion of the round including row.
EMOM X 10
Even = 10 Butterfly pullups/pullups/ring rows.
Odd = 2 rope climbs
On your own additional optional work:
EMOM x 10
Even = 5 x 3 sec pause weighted back extension
Odd = 10 GHD situps
|The 1st Annual Brevard Open is upon us!
This will be a county wide competition between all Brevard Co CrossFit gyms to find the "Fittest" Gym.
We will be pulling random WOD's submitted by participating box's weekly from the hopper to be performed at your home gym.
Each week for 4 weeks a new WOD will be released and you will have until Sun at 8:00pm EST of that week to perform the workout and submit your score online.
There will only be 1 division; Rx for all workouts. But each workout has been designed to be inclusive and allow most athletes to complete. Each workout must be judged, counted and validated by a coach in your gym before you submit your final score online.
*Please note:* In order to sign up, you MUST be a current, paying member of a Brevard County CrossFit Affiliate and do more than 60% of your training at that gym.
*If you would like to participate, you must sign up and register before Sun Oct 13th 8:00pm EST.
*There will be a $12.00 fee to participate in the Brevard Open which will be collected by your home gym.
Please use the following link to register:
Once you have registered, you can view the roster of all participants here:
Week 1 WOD:
Oct 7-Oct 13
Submitted by: CrossFit Palm Bay - 12 Min AMRAP
Every 2 minutes perform 10 over the bar burpee.
With remaining time row as many calories as possible.
Burpees are performed at 0,2,4,6,8,10.
WOD starts with 10 over the bar burpee. Regular size bumper plates must be used.
Burpee comes first then the jump. No Hip extension or clap is required.
The Monitor on the rower does not need to be reset every time.
Score is Total Calories Rowed.
Standard for the Burpee can be viewed here: http://www.youtube.com/watch?v=aFAfI3ZxrUw
Good luck to everyone!
Don't forget to register and submit your score before Sun Oct 13th at 8:00pm EST THIS WEEK!!
If you have any questions, please ask your coaches or post here and someone can answer them for you.
20 min cap
"Squat" Cleans 115/75
Toes to Bar
12 minute emom
Even = 3 power snatches heavy but clean
Odd = 1 back squat at 85%
It doesn't matter what other peoples perception of you is. It only matters what you think of yourself. When you look into a mirror, be a Tiger!