Saturday 7.13.13

No weekend classes, come on down to cheer on the athletes competing in the CrossFit EXP Summer Smackdown!

 Up to date Scoring & Heat Assignments can be found on the links below all weekend!



A little motivation for the athletes competing today, “How bad do you want it?”

Coach Olivia’s Coach to 5K Program starts Monday 7/15- SIGN UP HERE! 

Individual Events:
WOD 1:
“Evans Sprint”
300m Row/ 600m Run / 300m Row. Time cap= 6 min.
WOD 2:
“EXP Floater”
1 min Max Burpees
Immediately followed by…
3 min to establish 10RM Front Squat
*This will be scored as two separate WOD’s.
WOD 3:
“Smack That???
10 min AMRAP:
6 Box Jump Overs (24/20″)
8 Shoulder to Overhead (Rx= 115/75, Scaled=95/55)
10 Back Rack Forward stepping Lunges (alt legs 5/sd.)
WOD 4:
“Vision Quest”
10 Bar Facing Burpees
20 TTB (Scaled= knees above 90 degrees)
30 Power Cleans (Rx=135/95, Scaled=95/65)
40 Wall Balls (Rx=20# to 10’/ 14# to 9′, Scaled= 14# to 10’/ 10# to 9′)
50 Double Unders (Scaled= option to do double unders OR 150 singles)
40 Wall Balls
30 Power Cleans
20 TTB
10 Bar Facing Burpees
(18 min CAP)
Top 5 in each division will move on to the final WOD


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