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October 14 2016

13
Oct

October 14 2016

toes-to-bar-monk

October 14 2016

Here is a link to a short video detailing a little bit more about the October 22 Community Challenge WOD.
https://youtu.be/2pkWjEgKVK0
The start time will be at Noon and we plan to wrap up by 2:30PM. After that, we reserved the patio at Johnny J’s right next door (so you can crawl over if you have to!) until 4PM. Up to 4 teams will be competing at a time, with rolling heats to be established that day. Every participant will receive the new custom CrossFit Strongsville crew socks. The winners of each division will also receive a $10 credit per team member to use on merchandise or membership dues. The teams consist of 4 members and currently our divisions are 4 Male, 4 Female, Coed (2M/2F), and Family (At least 1 Adult). The cost is only $25 per person. Sign up by October 20th, please, using the board at the gym. You can also send an email to david@crossfitstrongsville.com with your team or if you’re looking for a team.

STRENGTH
Clean & Jerk :
2 @ 65%, 2 @ 70%, 2 @ 70%, 1 @ 75%, 1 @ 80%, 1 @ 85%, 1 @ 90%
Clean High Pull :
4×4 at 65% 1RM
*Use 65% of your best Clean weight.*
Ring Dip Hold (Top) :
3x 12 secs
Accumulate 12 seconds at the top hold, 3 times.*

WOD
Complete as many rounds as possible in 12 mins of:
21 Wall Balls, 20/14 lbs, 10/9 ft
15 Toes-to-bars
9 Row Calories
CRX: 20/14 lb WB to 10/9 ft, T2B
FRX: Pick Weight to 10/9 ft, Hanging Knee Raises
Goal: This WOD offers a little mix of skill set against pure metabolic conditioning with potentially high round counts, so it will lead to a good burn. Aim for 4 to 6 rounds and attempt the higher level of Toes to Bars first before defaulting to the modification. Ensure quality control of your kip and core through the T2B and Hanging Knee Raises. Break it up into achievable sets of 3 to 5 to ensure you can keep moving.