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121013 ROCK THE WOD II @ CFWE!!!!

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ROCK THE WOD II @ CROSSFIT WEST ESSEX TODAY

(Shed is closed today)

 

-Athlete check in is from 8:30-9:00. It is important for everyone to check in before 9:00.
-Heats will begin at 9:15 and the event is planned to finish at 1:15.

 

WOD 1 – Load it up & Hold it now!
5:00 to find your 1RM squat clean to overhead (squat clean & jerk)
@ 5:00..

AMRAP in 5:00 of:
burpee partner hops
(plank hold)

 

WOD 2 – Row/WallBall Relay
AMRAP in 7:00 of:
calories – rower
wall ball – 20/14 @ 10′ target


WOD 3 – Grip Buster
AMRAP in 10:00 of:
200 double unders & barbell hold (top of deadlift) – 155/105
100 kettlebell swings – 24kg/16kg & pull-up hold – chin over bar/bar hang

 

 

Rock the W

 

 

 

crossfit.com

 

 

0 thoughts on “121013 ROCK THE WOD II @ CFWE!!!!”

  73. Colin

    So, so, so awesome competing with everyone today. Two quick things:
    1) The amount of double under wizards at the Shed is staggering.
    2) Hey wall balls! How does it feel to be owned by Brielle Kelmer?
    Great job everybody!!

  74. Colin

    So, so, so awesome competing with everyone today. Two quick things:
    1) The amount of double under wizards at the Shed is staggering.
    2) Hey wall balls! How does it feel to be owned by Brielle Kelmer?
    Great job everybody!!

  75. Colin

    So, so, so awesome competing with everyone today. Two quick things:
    1) The amount of double under wizards at the Shed is staggering.
    2) Hey wall balls! How does it feel to be owned by Brielle Kelmer?
    Great job everybody!!

  76. Colin

    So, so, so awesome competing with everyone today. Two quick things:
    1) The amount of double under wizards at the Shed is staggering.
    2) Hey wall balls! How does it feel to be owned by Brielle Kelmer?
    Great job everybody!!

  77. Colin

    So, so, so awesome competing with everyone today. Two quick things:
    1) The amount of double under wizards at the Shed is staggering.
    2) Hey wall balls! How does it feel to be owned by Brielle Kelmer?
    Great job everybody!!

  78. Colin

    So, so, so awesome competing with everyone today. Two quick things:
    1) The amount of double under wizards at the Shed is staggering.
    2) Hey wall balls! How does it feel to be owned by Brielle Kelmer?
    Great job everybody!!

  79. Colin

    So, so, so awesome competing with everyone today. Two quick things:
    1) The amount of double under wizards at the Shed is staggering.
    2) Hey wall balls! How does it feel to be owned by Brielle Kelmer?
    Great job everybody!!

  80. Colin

    So, so, so awesome competing with everyone today. Two quick things:
    1) The amount of double under wizards at the Shed is staggering.
    2) Hey wall balls! How does it feel to be owned by Brielle Kelmer?
    Great job everybody!!

  81. Colin

    So, so, so awesome competing with everyone today. Two quick things:
    1) The amount of double under wizards at the Shed is staggering.
    2) Hey wall balls! How does it feel to be owned by Brielle Kelmer?
    Great job everybody!!

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