WOD By: CrossFit UNO. October 31, 2013

ThrustersWarm-up
EMOM For 12 Minutes Perform:
x3 Thrusters.
Increase the load every 3 Minutes.

-WOD-
·Thruster (5 Minutes of max effort (Rx: 95/65))
Rest 3 Minutes, Then:
·Front Squat (5 Minutes of max effort (Rx: 95/65))
Rest 3 Minutes, Then:
Metcon (AMRAP – Rounds and Reps)
AMRAP X 5 Minutes of:
x10 Thrusters (Rx: 95/65)
x10 Front Squats (Rx: 95/65)

WOD By: CrossFit UNO. October 30, 2013

cf_games_2011_large

-Warm-up-

EMOM X 10 Min
·15 Push Ups
·15 Squats
-WOD-
“CrossFit Games Open 11.1”
(AMRAP – Rounds and Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches (Rx: 75/55)

Rest 5 Minutes
Then:
“CrossFit Games Open 11.4”
(AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups