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Congrats to all the WOD WARS competitors!
Sunday Schedule: Powerlifting 11am-1230pm Midcity Open Gym 10am-1230pm Midcity Yoga meets Crossfit (free, with Free To Be Yoga), 9am Downtown Open Gym 9am-11am Lakeside WOD WARS V: The Mardi Gras Meltdown is Saturday at the Midcity/504 location. For folks competing, please arrive by 9am. We will brief the workouts at 905am, and officially start competing around 930am. WODs should finish by 3pm, BBQ to follow. All members are encouraged to come spectate/BBQ! Just this weekend, Reebok is having and Extra 30 sale: The top 3 teams of each division are listed above. To see all standings, click the bottom-right button.
 Friday
Warm up: 3 rounds Burgener warm up 200m run Mobility Strength/Skill: 15 min alternating EMOM 1 - 5 HSPU 2 - 5 Strict pull-ups 3 - 5 Dips WOD: 10 min AMRAP 30 Double Unders 15 Power Snatch (55/75) Thursday Warm up: 3 rounds HS hold attempt HS walk or bear crawl 10 Banded GMs 10 Straight leg high kick steps High knees down and back Mobility Strength/Skill: Sumo Deadlift 8 sets of 2 reps Build each set, work to get to a heavy set of 2 WOD: 12 min AMRAP 8 Toes to Bar 4 Power Cleans 30 sec Rest  WOD Wars V: Mardi Gras Madness is this coming Saturday at Midcity!! Wednesday Warm up: 5 min of 10 Second HS hold on wall (or free standing if able) HS walk or bear crawl 10 Mountain climbers 10 Walking lunge steps 10 Lateral lunge steps Mobility Strength/Skill: Split Jerk 5 - 3 - 2 - 1 - 1 - 1 Add weight as able WOD: 20 min AMRAP 10 Thrusters (135/95) 10 Burpees 100m Run  Tuesday Warm up: 3 rounds HS walk attempt or bear crawl 5 Jump squats 10 One-legged side to side hops 25m Shuffle, turn 25m shuffle 50m Carioca Mobility WOD: 1200m Run 63 KBS (24/16) 32 Pull-ups Core work: 3 sets of 1 min planks and 15 sit ups  Our awesomely consistent 530am-ers, Uptown!! Monday Warm up: 5 min of 10 Jumping jacks 10 Pass thrus 10 OHS 10 Snatch balance 100m Run Mobility Strength/Skill: 8 min EMOM Snatch High Pull + Power Snatch + Snatch Balance WOD: 10 rounds for time 5 Deadlifts (105/155) 5 Push-ups 5 Box jumps (20/24)  Please note the Downtown location is closed Sat/Sun as we are hosting a Level 2 Crossfit Cert there
Saturday Schedule 8am - Endurance @ Midcity (not Tad Gormely) 815am - CF Kids @ Uptown 9am - Gymnastics @ Midcity 9am - Male Comp Class @ Midcity 9am - Free Intro @ Midcity 9am - Group WOD @ Uptown 10am - Group WOD @ Uptown 10am - Group WOD @ Midcity 10am - Strongman @ Midcity 11am - Group WOD @ Midcity Group WOD Warm up: 2 rounds: Run 200m 15 lunging pass thrus 10 wall squats 5 push press 45/33 WOD: In teams of 2 split (as evenly as possible): 21-15-9 Thrusters 95/65 Pullups Run 400m together 15-9-6 Thrusters 105/75 C2B Pullups Run 800m together 9-6-3 Thrusters 115/85 Muscle Ups *Scale MU to pull-up version plus dip or push-up* |
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December 2022
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