FESTIVUS FRIDAY 

Need some goal to keep you on track and interested in a healthy lifestyle; races, mud runs, competition in crossfit or power lifting, what ever it is, keep you motivated to strive for success.

I like this FESTIVAS  competition as it’s designed for beginners where the success rate is HIGH!

We have  2 team going October 13, check it out !! 

LAUREN AND LINSDAY 

NIKKI AND STEPHANIE 

THESE ARE THE WODS FOR THAT COMP.  FUN FUN FUN ….. YOU CAN PRACTISE NOW!

PICK 2 0R MORE….. LET’S HAVE SOME FUN AND TEST YOUR SKILLS 

WOD 1

 

6-Minute Running Clock

Part 1: 6 Rounds Total (not 6 rounds per athlete)

– 10 Shoulders-To-Overhead (S2OH)
– 10 Hanging Knees to chest/knee raises

The WOD will begin with the bar preloaded. On 3-2-1-Go! one athlete will complete a round of 10 S2OH and 10 Knees to chest/knee raises. Athletes will alternate doing complete rounds. When an athlete finishes a round they must tag their partner in for them to begin. One partner works at a time.

It’s not 6 rounds each. It’s 6 rounds total (60 total S2OH and 60 total knee movements)

Part 2: AMRAP Front Squats

After Part 1 is complete athletes will take turns as they choose to acquire maximum front squats in the remaining time. One athlete works at a time. Athletes can switch anytime they want. Athletes must tag their partner in for them to begin. Due to possible time limitations both athletes do NOT have to front squat.

WOD 2

 

Part 1: 2-Minute AMRAP

– 3 power cleans (95/65/75/55)
– 3 box overs (20” all)

1 Minute Rest/Load Adjustment

Part 2: 2-Minute AMRAP

– 2 power cleans (135/95/105/65)
– 2 box overs (20” all)

1 Minute Rest/Load Adjustment

Part 3: 2-Minute AMRAP

– 1 power clean (155/105/115/85)
– 1 box over (20″ all)

This WOD has three parts. Each part is 2 active minutes of power cleans and box overs separated by 1 minute of rest (which athletes should use to promptly adjust the load for the next part). The goal is to acquire maximum reps of power cleans and box overs in each part. One athlete works at a time. Athletes can switch anytime they want. One athlete may do all the cleans. One may do all the box overs. How the work gets done is totally up to the athletes.

WOD 3

In 10 minutes…

– 20 Synchro Plank Claps
– 40 KB Swings – American (53/35/44/26)
– 80 Wall Balls (20/14/14/10) (Men 10’ / Women 9’)
– 40 KB Swings – American (53/35/44/26)
– 20 Synchro Burpees

On 3-2-1-Go! partners will begin, together, facing each other in a low plank. As a chipper WOD athletes will complete all reps of each movement before advancing to the next. The synchro movements must be done together according to the standards. Otherwise, for the other movements, one athlete works at a time, they can switch anytime they want and athletes decide who does what. It doesn’t matter as long as the work gets done.

WOD 4

With a 4-minute running clock …

– 600 Meter Row

AMRAP Triplet
– 15 Air Squats
– 10 Sit-Ups
– 5 Hand-Release Push-Ups

In 4 minutes teams must complete 600 meters on the rower and as many reps as possible of 15 air squats, 10 sit-ups, 5 hand-release push-ups.

One athlete may row while the other does the AMRAP. Athletes may switch as they like. Only one athlete may perform an AMRAP movement at a time. Athletes choose how to split the work up. Tag hands for any switching of movements.