Friday, October 11, 2013





It goes down tonight!  The 2nd Friday Night SWOD is being hosted by New Braunfels CrossFit.  Be there ON TIME!  We will be detailing each of the workouts, the movements and the movement standards prior to the kick-off of the 1st heat.  If you’re not there, we start without you!
Here are the 3 Fast’N'Nasty SWODs for the evening:


SWOD#1

As Fast As Possible (6min cap):
  • 12 Plate Ground-to-Overhead
    • Mat Drag + Plate
  • 10 Plate Ground-to-Overhead
    • Mat Drag + Plate
  • 8 Plate Ground-to-Overhead
    • Mat Drag + Plate
  • 6 Plate Ground-to-Overhead
    • Mat Drag + Plate
  • 4 Plate Ground-to-Overhead
    • Mat Drag + Plate
  • 2 Plate Ground-to-Overhead
    • Mat Drag + Plate

  • Men’s RX= 45lb plate
    Men’s Scaled= 35lb plate
    Women’s RX= 35lb plate
    Women’s scaled= 25lb plate

SWOD#2  

3 minute AMRAP of:
  • 3 Deadlifts
  • 2 Hang Power Cleans
  • 1 Shoulder-to-Overhead

**Every 3 times through Complex (3DL-2HCln-1OvHd), Athlete must complete 4 Burpees over Bar**
Men’s RX = 135
Men’s Scaled = 95
Women’s RX = 95
Women’s Scaled = 65


 SWOD#3  

3 Rounds For Time (5min cap):
  • Sprint
  • 10 Sandbag Zercher Squats
Men’s RX = 90lb bag
Men’s scaled = 60lb bag
Women’s RX = 60lb bag
Women’s scaled =45lb plate goblet squat



No comments:

Post a Comment