WOD Tuesday 9/15/15

15 Sep

em>Tuesdy September 15,192014
costume&coctailsParty

Mark your calendars to compete in the 2016 Arnold Fitness PowerX Championships, Saturday March 5th!

If you haven’t posted your qualifier yet this year, below is the list of upcoming PowerX meets for you to compete in. Get the qualifying totals and event entry forms online at our web site: www.powerx.us

SUNDAY OCTOBER 4th, 2:00pm
THE SPOT ATHLETIC CLUB
1515 Delashmut Ave, Columbus, Ohio

SUNDAY NOVEMBER 15th 12:noon
BODY ZONE
11 Executive Center Drive
Chillicothe, Ohio

(Tentative):”POWER XMAS” Saturday December 12th
Phitt Performance Center
Maple Street, Marysville, Ohio

(Tentative): Saturday January 16/17, 2016
Ohio Location: TBD

SATURDAY JANUARY 23rd, 2016
CrossFit Lawless
Estero, Florida

(Tentative): February 6/7, 2016
Location: TBD

Get your Costume Ideas started now..Plenty of time to prepare!
Don’t for get to RSVP if your planning on coming to the Halloween Party this year. It will be on Friday Night October 30th, at 7:00 ish
We will be having a “Best Costume” as well as “The Most unique covered dish” awards.
Bring your friends and your family, but not your kiddo’s…Oh yea, BYOB..

Skill / Strength

Individuals WOD

100 Double Unders
40 Box Jump overs 24/20′ (one step to the other side of the box, then touch and go off the floor)
30 Toes to Bar
20 Overhead Squat 115/75# (No resting barbell on shoulders)
10 Ground to Overhead 165/105#

*Every Time the Athlete Breaks, they must perform 5- HSPU Penalty

(Partners M/F, will work together to complete the following work.)
100 Double Unders
80 Box Jump Overs 24/20′
60 Toes to Bar
40 Overhead Squats 115/75#
20 Ground to Overhead 165/105#

**One partner will work on the chipper, while the other holds the Slosh Pipe in a fully locked out Overhead position. Work on the chipper can NOT be completed until the Slosh Pipe fully locked out in the overhead position. Partners can alternate whenever they choose & however many times they choose, but NO work will be counted unless the Slosh Pipe is in the OH position. If the Slosh Pipe ever drops below the Front Rack position after it is initially pushed OH, there will be a 5 burpee penalty for both partners before WOD can be continued.

Scaled:
100 air squats
80 BJ Overs 24/20
60 Back Rack Lunge 95/65#
40 OHS 95/65
20 GTO 125/85#

Masters:
100 Double Unders
80 BJ Overs 24/20
60 Back Rack Lunges 95/65#
40 OHS 95/65#
20 GTO 125/85#

14 minute cap

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