Wednesday, October 30 WOD

Welcome to Bring A Friend For Free Week

  • Guests will participate in the workout along side the members who brought them.  Our coaches will help guests scale and/or modify the workout as needed to have a great experience.

Skill Review: 6 minutes on…

  • Power Snatch

WOD: Perform the following ascending rep ladder to accumulate as many reps as possible in 9 minutes of…

  • 1 Power Snatch
  • 1 Bar Facing Burpee
  • 2 Power Snatches
  • 2 Bar Facing Burpees
  • etc…..

The Loads: C: 155/105lbs   S: 135/95lbs   D: 105/75lbs

*Record total the last rep round completed + unfinished reps in current rep round (ex.: 6 +8 = round 6 completed + 7 snatches and 1 burpee)

Cash-Out: Weighted Plank Tabata with max load

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

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CFA Coach Fun Facts

Turn-Offs: Mobility, split jerks, front squats, overhead squats

Coach DeFalco

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