WOD 102018

9am-12pm – Open Gym

9am – Plyometrics – Jumps/Sprints – Coach Jeff

10am – Technique & Movement – Box Hops/Handstand/Pullups – Coach Jeff

11am – CrossFit – Coach Clare

12pmOlympic LiftingClean & Jerk/Snatch/Seated Box Hops – Coach Jeff


CROSSFIT

MetCon

3 Rounds For Time of:

21 Thrusters (55/75#)

18 Bar Over Burpees

15 Front Squats (65/95#)

12 Pushups

9 Push Press (75/115#)

6 Ring Dips

3 Rope Climbs

WOD 101918

CROSSFIT

Strength

i) 4 Sets of:

60s Max DB Chest Press (35/50#)

3 Minutes Rest

ii) 4 Sets of:

60s Max Bench Press (75/115#)

3 Minute Rest

iii) Barbell Shrugs 3×10 (Ascending Weights)

MetCon

3 Rounds For Time of:

26 Wall Balls (W: 14/9 M: 20#/10′)

78 Double Unders

NOWS IV Competition/Registration Details


WHEN: Saturday, October 27th, 2018 (10am-3pm)

WHERE: 729 Wall Street

COST: Rx: $60/Team Scaled: $30/Individual


NOWS III Competition Details:

-Designed for FUN and for the inclusion of BOTH Rx and Scaled Athletes

-RX Division – MM/FF Teams

-Scaled Division – M/F Individuals

-Ages 16+

-Individuals MUST dress in costume, AND provide a unique name

-This will be an in-house competition which means registration is limited to Members/Spouses/Family/Friends

-Guaranteed 4 WODs

-WODs WILL be released 3 days prior to competition

-Register for the NOWS III HERE

-Registration deadline is October 26th, 2018

-Athlete entries can be emailed to jeff@crossfit431.com


NOWS III Competition Standards

Athletes competing in the RX Division BOTH MUST be able to perform all of the following movements:

-OH Lunge Walk @ 25/45#

-Wall Balls (W:14/9 M:20#/10’)

-Pullups

-Deadlift 105/155#

-Handstand Hold (Wall)

-HSPU

-Back Squat 95/135#

-Double Unders

-T2B

-KB Swings @ 1/1.5 Pood

-Clean And Jerk @ 65/95#

-Box Jumps 20/24”

-Thrusters @ 65/95#

-Snatch @ 55/75#

-Burpees

Athletes competing in the Scaled Division MUST be able to perform all of the following movements:

-OH Lunge Walk @ 15/25#

-Wall Balls (W:10/9 M:14#/10’)

-Jumping Chin Over Bar Pullups

-Ring Rows

-Deadlift 75/115#

-Plank (Hands)

-Back Squat 65/95#

-Single Skips

-HKR

-KB Swings @ .5/1 Pood

-Clean And Jerk @ 45/65#

-Box Jumps 16/20”

-Thrusters @ 35/45#

-Snatch @ 35/45#

-Burpees


Bootcamp Blood Bath

WHEN: Saturday, October 27th, 2018 (9am-10am)

WHERE: 729 Wall Street

COST: $20/Individual

-ONE deathly gruesome workout (CrossFit Games Open Scaled Standards)

-Costumes Mandatory

-Winner Takes All!!!

-Register for the Bootcamp Blood Bath HERE

-Registration deadline is October 26th, 2018

-Athlete entries can be emailed to jeff@crossfit431.com


There are TONS of prizes up for grabs including a FREE One Month Unlimited Membership/431 Toque, so don’t miss out!!!

1st, 2nd, 3rd Place in EACH Division

Winner – Bootcamp Blood Bath

Best Team Costume – Voted @ Competition

Best Individual Male Costume – Voted @ Competition

Best Individual Female Costume – Voted @ Competition


We also need volunteers!!! If you are looking to volunteer to help judge, or you have any other questions/concerns please email jeff@crossfit431.com