Wednesday WOD 11/12/14

Skill/Lift: Squat cleans

Intermediate weights (advanced option in parentheses):

20 G2OH- 65/45 lbs (advanced: 95/65)
7 Bar Facing Burpees
15 G2OH- 75/65 lbs (advanced: 135/95)
7 Bar Facing Burpees
10 G2OH- 95/85 lbs (advanced: 155/105)
7 Bar Facing Burpees
5 G2OH- 135/95 lbs (advanced: 185/135)
7 Bar Facing Burpees
AMRAP G2OH- 155/105 lbs (adv: 225/155)

Timecap: 10 minutes
Please arrange the plates you will use prior to workout. Multiple heats may be needed.

For the advanced option, athlete must have 1RM clean & jerk > 185/135

Friday WOD 10/31/14

Halloween WOD!

Partner WOD
2 AMRAPs - max combined score wins - write scores on board

7-minute AMRAP
3 Power Cleans (115/75)
3 Burpee Box Jumps
6 Power Cleans
6 Burpee Box Jumps
...
score = number of reps total for the team

One partner working at a time. Reps can be partitioned as needed.

Rest 7 minutes

12-minute AMRAP
30 v-ups
20 wall balls (20/14)
5 muscle-ups (sub: 2:1 pullups/dips)
100m sandbag run
score = number of reps total for the team (1 run = 10 reps)

One partner working at a time, partners run together. Reps can be partitioned as needed.

ref: http://www.crossfit.com/mt-archive2/009302.html
ref: http://crossfitzenith.com/2013/10/22/free-halloween-wod/