Wednesday October 9, 2019

Posted on Oct 8, 2019 | 0 comments

The next Suck it Up WOD will be on a SATURDAY!  Mark your calendar for Saturday October 26 at 9:30am (no regular CF Class that day).

The first CrossFit Open WOD will be announced this Thursday.  We will be doing each of the 5 workouts over the next 5 weeks as our Friday WOD.  Lets have some fun and work hard at improving our scores!

WOD:

12-9-6 reps for time of:
Hang squat cleans
Burpee bar muscle-ups

Men: 165 lb.
Women: 115 lb.

Scaling
This workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up option you can cycle quickly. If you are unsure of loading or modifications, select lighter and easier options and go faster.

Intermediate Option
12-9-6 reps for time of:
Hang squat cleans
Burpee chest-to-bar pull-ups
Dips

Men: 125 lb.
Women: 85 lb.

Beginner Option
12-9-6 reps for time of:
Hang squat cleans
Burpee Jumping Pull Up
Bench Dips

 

Men: 65 lb.
Women: 45 lb.