(215) 291-2968 Sunday - Sep 23, 2018

WOD 091518: Second Annual Sub>ersus Vs. Novem Throwdown


CrossFit & BootCamp: WOD 1: RX: 7:00 to find 1RM Max C&J Scaled: 1:30 Max D-Ball Over Shoulder reps WOD 2: “Stay Hip” Rx: 7 Minute Clock: 25 Box Jump Over (24”/20”) 25 Barbell Thruster (95/65) 25 Wall Ball (20/14, 10’/9’) In remaining time: Snatch for max weight SCALED: 7 Minute Clock: 25 Box Jump

CrossFit & BootCamp:

WOD 1:
RX: 7:00 to find 1RM Max C&J
Scaled: 1:30 Max D-Ball Over Shoulder reps

WOD 2:
“Stay Hip”
Rx:
7 Minute Clock:
25 Box Jump Over (24”/20”)
25 Barbell Thruster (95/65)
25 Wall Ball (20/14, 10’/9’)
In remaining time:
Snatch for max weight

SCALED:
7 Minute Clock:
25 Box Jump Over/Step Over (24”/20”)
25 DB Thruster (25/15)
25 Wall Ball (14/10, 10’/9’)
In remaining time:
Alternating DB Snatch for max reps (35/25)

WOD 3:
Rx and Scaled:
“Air It Out”
50 Air Squats
600m Weighted Carry (30/20)
1200m Fan Bike
50 Burpees to Plate
Time cap: 10 minutes

FLOATER:
“Sled Push”
1:30 Minute Clock:
Max Distance
Rx: Men 230# Women 180#
Scaled: Men 180# Women 130#

More pics from the days event can be found on our Facebook page, here.

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