Workout List for the Upcoming Competition!

Here are the workouts for the upcoming competition this weekend! Try working on your form and make sure you can get as close as possible to movement standards. Any workout we do can be found at http://www.crossfit.com/cf-info/excercise.html. Post any questions you have about the workouts in the comments. Thanks guys!


WOD #1

Guys
For time:
Row 500m
50 Burpees
75 Hand-release Push-ups
100 Double-unders (300 Single-unders)
Row 500m

Girls
For time:

Row 500m
25 Burpees
50 Push-ups
75 Double-unders (225 Single-unders)
Row 500m

*The rows must be completed at the beginning and the very end. Burpees, Push-ups, and Double-unders/Single-unders can be broken up as athlete desires.


WOD #2

Guys
For time:
100m Sprint
100m Farmer's Carry, 100lb Dumbbells
100m Sprint

Girls
For time:
100m Sprint
100m Farmer's Carry, 50lb Dumbbells
100m Sprint


WOD #3

Guys
"Bulldog Chipper"
For time:
50 Sit-ups
40 Russian KB Swings, 55lbs
30 Box Jumps, 24"
20 Deadlifts, 75% body weight
10 Back Squats, 75% body weight


Girls
"Bulldog Chipper"
For time:
50 Sit-ups
40 Russian KB Swings, 35lbs
30 Box Jumps, 20"
20 Deadlifts, 65% body weight
10 Back Squats, 65% body weight


Finalist WOD

Guys
"Fran"
21-15-9 Reps for time:
95lb Thruster
Pull-ups

Girls
"Fran"
21-15-9 Reps for time:
65lb Thruster
Jumping Pull-ups

*Finalists will be the top 3 athletes in each category.