WOD 1: Deadlift 1.5x BW for 50 reps, stop every 5 and complete 15 double unders. All for time.
WOD 2: Thrusters 10-10-10-10 (record all sets)
$$: 10 Rope climbs
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WOD 1: “Jackie” for time complete:
WOD 2: AMRAP 12:00
$$: 50 Wall Ball (go heavy and record your weight only! Who’s gonna use the 50 lb. ball???)
WOD 1: “Fran” 21-15-9 reps for time of:
WOD 2: 3 rounds for time of:
WOD 1: “Frelen”
5 rounds for time of:
Max time = 40:00, Scaling groups as follows:
This is a tough long workout but if you finish under 20:00 then keep going and bump up to the next scaling group!
$$: 100 Push Ups
WOD 1: 100 Thrusters (Max 18:00)
This WOD is not for time but for max weight. Record the lowest weight you lift and the number completed in 18:00 or 100 whatever comes first. The above percentage are guidelines, if you can go heavier with perfect form, do it!
A: Lunge down only, box dips
B: Lunge down and back, assisted ring dips
C: Lunge down and back with plate overhead (25/10), unassisted ring dips
Elite: Lunge down and back with plate overhead (45/25), weighted dips (20/5)
Nov 8th - Gobbler Gauntlet @ Eugene CrossFit
Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.
Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!
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