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Tuesday, January 8, 2013

WNY Hammerhead CrossFit Challenge

Round 1 at CrossFit Buffalo is this Saturday.  Athlete registration opens at 8:00, first workout begins at 9:00.  Here are the WOD's...

Open WOD 1:
As many reps as possible in seven minutes of:
185/115 pound Clean and Jerk 1 rep
1 Muscle-up
185/115 pound Clean and Jerk 2 reps
2 Muscle-ups
185/115 pound Clean and Jerk 3 reps
3 Muscle-up
185/115 pound Clean and Jerk 4 reps
4 Muscle-ups.....

Open WOD 2:
Front Squat Ladder
A series of eight bars of increasing weight. Athletes have 30 seconds at each bar to complete 1 rep. If rep is missed athlete has the rest of the 30 seconds to complete max reps box jumps.

Mens Weights
205
225
245
265
285
305
325
345
Womens Weights
105
120
135
150
165
180
195
210

Open WOD 3:
For time:
20 Kettlebell snatches each arm
40 Double unders
15 Kettlebell snatches each arm
30 Double unders
10 Kettlebell snatches each arm
20 Double unders

Men: 2 pood
Women: 1 pood




Age group Division WOD:
As many rounds as possible in ten minutes of:
20 Wall balls 20/16 pound ball
15 Power Cleans 95/65 pounds
10 Calories on Rower

Team WOD:
As many rounds and reps as possible in ten minutes of:
Box Jumps
Sumo Deadlift high pull w/ kettlebell, 12 reps
8 push-ups

Athletes will alternate. While one athlete does 12 sdhp and 8 push-ups the other athlete does max box jumps. Athletes will then switch positions and continue to do so until end of WOD. Final score is total box jumps multiplied by total rounds.

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