Intra-gym competition WOD 1.0

For time complete:

For RX Division -
100 Doubleunders
40 Handstand Push-ups
30 Toes 2 Bar
20 Shoulder to Overhead w/ Fatbar (135/95)
60 ft. Walking lunge w/ Fatbar in front rack position (135/95)

Scaled division -
150 speed steps
40 push-ups
30 Knees to Elbow
20 Shoulder to Overhead w/ Fatbar (95/65)
60 Ft. Walking lunge w/ Fatbar in front rack position (95/65)

Have Fun and kick some booty!!

Hang it!

A great read from Catalyst Athletics - http://www.catalystathletics.com/articles/article.php?articleID=135

The workout for May 17, 2013 is...

Happy Hour: 20 Shoulder Circles + 20 AIr Squats + 20 SOTS Press w/ PVC

Pre-Party: 10 Minutes of Muscle-up work

Party: 10 Minute AMRAP of:

7 Hang Cleans (L1 - 115/75); (L2 - 155/115)
20 Sit-ups

Badonkadonk

The workout for May 16, 2013 is...

Happy Hour: Row 600 meters + 10 Scap Pull-ups + 12 Scap Push-ups + 10 Pushups

Pre-Party: Turkish Get ups 3X5 (you must complete 5 Turkish Get ups on each arm for 1 Round completed) - Work up to 85%

Party: For Time complete 6 Rounds with 1 minute rest between rounds of:

20 Front Rack Walking Lunges w/ Kettlebell (L1 - 45/25); (L2 - 55/35)

100 Meter One Arm Overhead Carry w/ Kettlebell (L1 - 45/25): (L2 - 55/35)

*Alternate arms on each round of Overhead Carry
*Start with opposite leg each round of Walking Lunges

Intra-gym Competition

Saturday, May 18th we will be kicking off the first York Street CrossFit Intra-gym competition. All members are welcome to participate. Heats will begin at 11:30 a.m. sharp. The WOD will be announced Friday night. There will be a Men's RX Division, Women's RX Division, Men's Scaled Division, and Women's Scaled Division. This will be a ton of fun, so come on out to compete or cheer on the competitors! This will be a very similar set up to the CrossFit Open that we hosted every weekend.

Also, we will have a grill on hand, so feel free to bring food, booze, or any other adult beverages to enjoy while you watch the festivities. We hope to see everyone there!!

Put The Fire Out

The workout for May 15, 2013 is...

Happy Hour: Line Drills + 30 Ft. Handstand Walk + 20 Pistols

Pre-Party: Deadlift 3X8

Party: For time with a partner complete...

2-200 Meter Fireman carry, then
80 Ring Dips
80 Jumping Squats
80 Kettlebell Swings (L1 - 45/25); (L2 - 55/35)
2-200 Meter Fireman carry

*One partner works while the other rests.
*Alternate partners on each 200 meter farmers carry

Bravado

The workout for May 14, 2013 is...

Happy Hour: Alternating Tabata Doubleunders & L-Hang

Pre-Party: Split Press 3X5

Party: A) Every 30 seconds for 4 minutes complete 1 Hang Snatch + 1 Snatch (Full) @ 80%

B) Every 30 seconds for 4 minutes complete 1 Push Press + 1 Split Jerk @ 80% of PP

Explode

The workout for May 13, 2013 is...

Happy Hour: Run 400 meters + Lunge the length of gym X 2

Pre-Party: 5X5 Tempo Backsquats (Rest 90 Seconds) - Quick Descent, 3 Seconds at bottom, then bounce and quick back up.

Party: For Time complete...

7 Power Cleans (L1 - 135/95); (L2 - 185/135)
10 Handstand Pushups
12 Toes 2 Bar
5 Power Cleans
10 Handstand Pushups
12 Toes 2 Bar
3 Power Cleans
10 Handstand Pushups
12 Toes 2 Bar