WOD #1

"Jack then Jill" (10 Min Cap)
  • 9 DL (155/85Rx - 115/65)
    • Fully Extended with shoulder behind the bar.  
  • 7 HC (155/85Rx - 115/65)
    • Fully Extended with Elbows in front of Bar.
  • 5 HRBOB  
    • Hand Release at bottom of Burpee.  (No hip extension required.  Jump over bar to other side any way you like)
**Jack MUST go 1st.  

WOD #2 "0-100"
Thruster Speed Ladder (100 sec Cap)
  • 4 Reps at 165/105Rx - 125/75 Scaled
  • 3 Reps at 185/115Rx - 145/85 Scaled
  • 2 Reps at 205/125Rx - 165/95 Scaled
  • 1 Reps at 225/135Rx - 185/105 Scaled
WOD #3
"Chipper" (10 Min Cap)
  • 20 HSPU (Rx 4" Deficit/ 1 Ab Mat Scaled)
    • Head contact at bottom.  Full Extension with both feet in contact with wall
  • 30 Box Jumps (24"Rx - 20"Sc)
    • All Rx athletes use 24" all Scaled use 20"
  • 40 Wall Ball (20/14Rx - 10/14 Sc)
  • 50 Cal's on Rower
  • 40 Wall Ball
  • 30 Box Jumps
  • 20 HSPU
Floater WOD:
TBA  (This WOD Must be Completed between 9AM-12PM

                                                                                                                                                           

 

 

When

Saturday December 5, 2015 from 7:20 AM to 5:00 PM PST
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Where

CrossFit Garwood 
477 North Ave
Garwood, NJ 07027  

 
Driving Directions 

Contact

Justin LaSala 
CrossFIT Garwood 
 
justinl@goldmedalfitness.com