9.13.10- 9.18.10
MONDAY- SATURDAY
TEAM EXPLODE
CrossFit Explode has registered a team to compete at CrossFit 215's Affiliate Competition on Sunday Oct. 3rd. All of this week's daily WOD's will be used as tryouts for that team that will represent our gym on the 3rd. The team will consist of the top 3 men and the top 3 women with the lowest points at the end of the week. Scoring will be lowest amount of points at the end of the week. Top score on a workout= 1pt, second lowest score= 2pts and so on. Saturday at 5:30pm, we will hold a mini-event, it will be the final scoring WOD and it will be UNKNOWN.
Regular classes will remain as usual at 7pm and 4pm on Saturday!
Eligibility for the team is as follows:
1. You must complete all 5 workouts before the 18th of September
2. You must complete all 5 workouts Rx'd with proper range of motion. If there are not 3 other athletes to complete the WOD as Rx'd, the next closest will receive the next lowest score.
3. A trainer from Explode must witness your workout, count your reps and insure proper range of motion. (Quinlan, Marc, Emily, Matt, Ian or Petters)
4. You only get one chance to complete a workout (no re-do's).
5. If you are not available on Oct. 3rd, the next lowest score will compete with the team.
Please contact me if you would like to tryout for the team but may have some extenuating circumstances that might prevent you from following this criteria!
The Workouts Are:
9.13.10
MONDAY
"JERKIN MURPH"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Then:
8min to establish 1RM of Clean n Jerk
Imediately following the last 1 mile run you will have 8min to establish a 1RM of Clean and Jerk. You will recieve a 2 second reduction in your "Murph" time for every pound you successfully lift.
9.14.10
TUESDAY
"KARABELLE"
10 Rounds of:
3 Power Snatches… 135/95 pounds
15 Wall Balls
For Time
Lowest time = 1 point
9.15.10
WEDNESDAY
"G.I. ROW"
3 Rounds of:
Row 500m
10 G.I. Janes
For Time
Lowest time = 1 point
9.17.10
FRIDAY
"WRECKED HIM"
12min AMRAP of:
3 Front Squats… 185/105 pounds
3 Muscle Ups
For Reps
Highest amount of reps = 1 point
9.18.10
SATURDAY
"DAMN NEAR KILLED HIM"
??UNKNOWN??
Workout will be announced Saturday morning here on the website and on the whiteboard.
The Gym closes at 5pm but we will remain open to have a little fun with an In-House showdown for the final workout. All are welcome! Bring your friends, food or a beverage to sip on!!