Rope Climbs!
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Programming Note:
Strength Focus: Reps are getting lower, weights are getting heavier. Building Strength
Skill Focus: Clean and Jerk
Conditioning Focus: Using the Clean and Jerk, and accessory lifts, hard work, and GPP.
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News and Upcoming Events:
5th Annual MisFit Toys Throwdown: Saturday, December 5th at 9:00am: The fifth annual MisFit Toys Throwdown will be held on Saturday, December 5, 2015, at CrossFit Revelation. The two person, same sex team competition has sold out the past four years and we expect it to sell out again in 2015. As was done in the past four years, we ask that each athlete bring a new, unwrapped toy on the day of the competition. Each team will compete in three WODs. The top teams will move on to the fourth and final WOD. Prizes will be awarded to the top three teams in the men's and women's division. This is an open competition with no Rx or Scaled divisions, but don't let that scare you from signing up. Most athletes will be able to handle the first three WODs and the minimum standards will be listed on the MisFit Toys website soon. We are hoping for another great turn out this year so find your partner and stay tuned for more details to come.
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WOD:
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Bootcamp:
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A.) 5X:
10 KB Swings (16/12kg)
20 Lateral Box Jumps (20/24")
30 Air Squats
B.) 3X:
2 Rope Climbs/6 Progressions/6 Foot Locks
10 Dips
Run 200 M
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Clean and Jerk: 75x1 (5x)/ 80x1 (5x)/ 85x1 (5x)/ Build to Max
B.) 3X:
2 Rope Climbs
10 Ring Dips
Run 200 M
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Clean and Jerk: 75x1 (5x)/ 80x1 (5x)/ 85x1 (5x)/ Build to Max
B.) 3X:
2 Rope Climbs
10 Ring Dips
Run 200 M
Optional: EWOD/CoreWOD
