CFE @ 830am
CFCore Class is at 830am today instead of 1030am
There is NO Free Community WOD today!!!
WWW:Â WorldWide WOD
Today we are doing a Practice Run for the WWW Event taking place at SECF in Jan 2014.
A. “Helena” 12M Time CAP
RX: 3rds of 21x 1.5pood (men)/1pood (women) KBswings,12x pull ups, 100x Double Under jump rope.
Scaled: 2rds 21x 1.5pood (men)/1pood (women) KBswings,12x jumping pull ups, 200x Single jump rope.
Beginner: 1rd 21x 1.5pood (men)/1pood (women) KBswings,12x jumping pull ups, 100x Squats.
SCORE = Time in Minutes and Seconds to Complete
***Rest 4 Mins After Finsihing Helena. Then Complete:
B. “Karena” 5M Time CAP
Complete 60 situps as a â€œbuy inâ€ then do Wallballs till the clock runs out
Competitor chooses ball weight.
Throw to the normal marks (boys 10feet / girls 8feet)
There is no difference between RX, Scaled, and Beginner.
SCORE = Wallball Reps x Ball Weight
If Competitor did not get to Wallballs, then the Score is ZERO
Any ballweight is Allowed, You can not change ballweightÂ once you Start!
*** Rest 4 Mins After Finishing Karena. Then Complete:
C. “Grace” 6M Time CAP
WOD: 30x Clean (muscle clean, power clean, squat clean) and Jerk/Press/Pushpress (aka Ground to Overhead with a stop at the Shoulders). Not a snatch, must be 2 movements.
RX: Men = 135#, Women = 95#
Scaled: Men = 95#, Women = 65#
Beginner: Men = 65#, Women = 45#