WOD & News

What a way to start the week: Today's WOD gives you 2 scoring opportunities where your TOTAL working time is one, but you also get a score for your HEAVIEST set of 9 unbroken Thrusters. Weights has to go up each set so chose your jumps wisely!
  • A. Brick Wall:
    5 Rounds for TOTAL WORKING TIME, start a new round E5MOM, each round has a 3min CAP:
    - 15 Wall Balls (20/14lbs)
    - 12 Toes To Bar
    - 9 UNBROKEN Thrusters - weight MUST go up each round of thrusters or "DNF".

    *There are 2 scoring opportunities: A for TIME and B for Heaviest Thruster WEIGHT
  • B. Brick Wall: Thruster Weight:
    Fitness RX: start at 29/24kg and build to a Heaviest unbroken set of 9 Thrusters - failure to add weight each round = DNF
  • After Party: 30 Days of Midline Work, Day 24:
    For Quality:
    30 one arm and one leg deadlifts per side (swop as needed)
What a way to start the week: Today's WOD gives you 2 scoring opportunities where your TOTAL working time is one, but you also get a score for your HEAVIEST set of 9 unbroken Thrusters. Weights has to go up each set so chose your jumps wisely!
  • A. Brick Wall V2.0:
    5 Rounds for TOTAL WORKING TIME, start a new round E5MOM, each round has a 3min CAP:
    - 21 Wall Balls (20/14lbs)
    - 15 Toes To Bar
    - 9 UNBROKEN Thrusters - weight MUST go up each round of thrusters

    *There are 2 scoring opportunities: A for time and B for Thruster Weight
  • B. Brick Wall V2.0: Thruster Weight:
    Performance RX: start at 43/29kg and build to a Heaviest unbroken set of 9 Thrusters - failure to add weight each round = DNF
  • After Party. 30 Days of Core Work, Day 24:
    For Quality: 30 One Arm & One Leg Deadlifts per side (swop as needed)
  • Barbell 1: CCF Official Clean and Jerk Warm Up:
    3 sets:
    - CCF Official Clean and Jerk Warm Up
  • Barbell 2: Power Clean Complex:
    E90 x 6, Build to Heavy 3-pos Power Clean:
    - Mid Hang
    - Hang
    - Low Hang
  • Barbell 3: Power Clean:
    E30s x20 @ 80-90% of "B":
    - 1 Power Clean
    - 1 Hang Power Clean with 2s in receive
  • A. Brick Wall V2.0:
    5 Rounds for TOTAL WORKING TIME, start a new round E5MOM, each round has a 3min CAP:
    - 21 Wall Balls (20/14lbs)
    - 15 Toes To Bar
    - 9 UNBROKEN Thrusters - weight MUST go up each round of thrusters

    *There are 2 scoring opportunities: A for time and B for Thruster Weight
  • B. Brick Wall V2.0: Thruster Weight:
    RX: start at 43/29kg and build to a Heaviest unbroken set of 9 Thrusters - failure to add weight each round = DNF
  • After Party: 30 Days of Midline Work, Day 24:
    For Quality:
    30 one arm and one leg deadlifts per side (swop as needed)

See All Previous Workouts

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Cape CrossFit Games

14 July 2012

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Join us this Saturday the 2nd of April to test your Skill Levels! With the Open done and dusted we now give you a great opportunity to check your current skill level and capacity in all areas needed in CrossFit (and in life), which will also give you a great chance of identifying weak areas to work ...

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