Tuesday, January 1st 2013

Happy New Year

1st Annual Hangover Classic at CrossFit Surge

WOD #1
(10 min time cap)

Team Relay for time:
4 Hurdle Jumps - 12"
20 Partner Deadlifts - 225 lbs
40 ft Sprint
120 ft Plate Push - 90 lbs
20 Partner Deadlifts - 315 lbs
120 ft Plate Push - 90 lbs
40 ft Sprint
4 Hurdle Jumps


WOD #2
(1 person working at a time)

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters 100/65 (Masters 90/55)
3 Chest to bar Pull-ups (3 Pull Ups = 1 Chest to Bar Pull Up)
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters
9 Chest to bar Pull-ups
12 Thrusters
12 Chest to bar Pull-ups
15 Thrusters
15 Chest to bar Pull-ups
18 Thrusters
18 Chest to bar Pull-ups
21 Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


WOD #3

Station 1 (4 Mintes) Clean/HSPU/HR Push (5=1)
A) 1 RM Clean
B) AMRAP Handstand Push Ups/Hand Release Push Up

1 Minute Rest

Station 2 (4 Minutes) Bench Press/Wall Ball
A) 1 RM Bench Press
B) AMRAP Wall Ball

1 Minute Rest

Station 3 (4 Minutes) Overhead Squat/Burpees
A) 1 RM Overhead Squat
B) AMRAP Burpees

1 Minute Rest

Station 4 (4 Minuetes) Wt. Pull Up/Double Unders/Single (5=1)
A) 1 RM Wt. Pull Up
B) AMRAP Double Unders/Singles