• Festivus 10/17/15


    CROSSFIT FLIGHT – CrossFit

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    WOD

    WOD 1 – Delt-a -Force (3 Rounds for reps)

    Part 1

    0:00-6:00

    Buy in – Row 20 calories

    AMRAP

    Intermediate: 3 wall walks + 6 pull-ups

    Novice & Masters: 5 shoulder to overhead + 10 ring rows

    (85lb Male Novice/Masters, 55lb Female Novice/Masters)

    6:00-8:00 Rest

    Part 2

    8:00-9:00

    Max calories in 1 minute row

    WOD 2 – Dead Deader Deadest (AMRAP – Reps)

    Max-rep deadlifts in 30 seconds separated by 1 minute 30 seconds rest

    X 3

    0-3:00 minutes

    Warmup and adjust load to prep for first :30 sec all out

    3:00-3:30

    Max deadlift reps

    3:30-5:00

    Rest (load stays the same)

    5:00-5:30

    Max deadlift reps

    5:30-7:00

    Rest (load stays the same)

    7:00-7:30

    Max deadlift reps

    WOD 3 – IHOP Lose Your Lunch Special (Time)

    10 minute Time Cap

    12,10,8,6,4,2

    1. Plate-hop burpees

    2. Plate overhead reverse lunges (45lb Male Intermediate, 25lb Male Novice/Masters, 25lb Female Intermediate, 10lb Female Novice/Masters)

    3. Sit-ups

    Round 1 starts with 12 of each movement of this triplet, then 10 of each and so on.

    FLOATER WOD – Maximum B.S. (AMRAP – Reps)

    Barbell Back Squats – Max Reps in 2 Minutes

    (135lb Male Intermediate, 95lb Male Novice/Masters, 95lb Female Intermediate, 65lb Female Novice/Masters)

    Barbell Thrusters and Kettlebell Swings (Russian) (Time)

    Intermediate 30/30

    (30 Thrusters and then 30 KB Swings – this is done chipper style)

    – Men 75lbs Thruster and 53lbs on KB Swing

    – Women 55lbs Thruster and 35lbs on KB Swing

    Novice & Masters 20/20

    (20 Thrusters and then 20 KB Swings – this is done chipper style)

    – Men 65lbs Thruster and 35lbs on KB Swing

    – Women 45lbs Thruster and 25lbs on KB Swing

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