Saturday 1/26/13

CFF Team Tryouts

WOD 1
4 Minute AMRAP of:
10 Power Snatches 75/55
10 Toes-2-Bars

Rest 1 Minute

2 Minute Max Effort Double Unders

Rest 1 Minute

4 Minute AMRAP of:
10 Wall Balls 20/14
10 Kettlebell Swings 55/35

WOD 2
Clean Ladder
Men 185-195-205-215-225-235-245-255-265-275
Women 100-110-120-130-135-140-145-150-155-160

Athlete will start at the lowest weight bar, upon command to lift athlete will have 30 seconds to complete a successful lift, if athlete is unable to complete the lift they may get partial points by completing deadlifts within the 30 second time limit.

WOD 3
Men
10 Minutes to Complete:
5 Muscle-Ups
Row 250m
25 Handstand Push-Ups
Row 250m
5 Muscle-Ups

Then with remaining time complete max effort:
Burpee Box Jumps 24”

Women
10 Minutes to Complete:
10 Pull-Ups
Row 250m
25 Push-Ups
Row 250m
10 Pull-Ups

Then with remaining time complete max effort:
Burpee Box Jumps 20”

Scaled

WOD 1
4 Minute AMRAP of:
10 Push Press 75/45
10 Sit-Ups

Rest 1 Minute

2 Minutes Max Effort Single Unders

Rest 1 Minute

4 Minute AMRAP of:
10 Wall Balls 14/10
10 Kettlebell Swings 45/25

WOD 2
Clean Ladder
Men 115-125-135-145-155-165-175-185-195-205
Women 70-75-80-85-90-95-100-105-110-115

WOD 3
Men
10 Minutes to Complete:
10 Pull-Ups
15 Box Jumps 20
Row 250m
50 Squats
Row 250m
15 Box Jumps 20
10 Pull-Ups

Then with remaining time complete max effort:
Burpees

Women
10 Minutes to Complete:
10 Ring Rows
15 Box Jumps 16
Row 250m
50 Squats
Row 250m
15 Box Jumps 16
10 Ring Rows

Then with remaining time complete max effort:
Burpees

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