WOD #1

Posted: January 1, 2012 in Uncategorized

WOD #1 – January 1, 2012 Deadline for results is January 7, 2012 at midnight

RX 8 Minute AMRAP 4 Toes to bar 8 Power Cleans (95/65) 12 Burpees

Masters RX 8 Minute AMRAP 4 Toes to bar 8 Power Cleans (75/45) 12 Burpees

Modified 8 Minute AMRAP 4 Knee Raises 8 Power Cleans (up to 35) 12 Burpees (modified okay)

Details: For 8 minutes, do as many rounds and reps as possible. Each round consists of 24 reps.

Scoring: Score will be total number of full reps completed.  Half reps do not count.  Post total number of full reps.  To post your results, go to Main Menu “WODs” and submenu “WOD #1″ and leave a reply.

Standards: Toes to bar – both feet need to touch the bar simultaneously.

Power Cleans – plates need to touch ground to begin the next rep, or for modified weights, bar needs to return to about mid-shin to begin the next rep.  Hips and knees need to be open at the top.  The weight of the barbell is: RX Men, 95 lbs.; RX Women, 65 lbs.; Masters RX Men, 75 lbs.; Masters RX Women, 45 lbs.; Modified, Men and Women use any weight bar from up to 35 lbs.

Burpees – chest needs to touch the deck, jump needs to be vertical and feet need to leave the ground on the jump.

We want to thank CrossFit 208 out of Nampa, ID for programming this WOD.

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