CrossFit 8 Mile | WOD 10/7/17
CrossFit 8 Mile is a Livonia MI gym that offers classes in CrossFit, Olympic Lifting, Metabolic Conditioning, and more...
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WOD 10/7/17

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06 Oct WOD 10/7/17

WOD

“Autumn Assault” Gym vs Gym Throwdown

CrossFit 8 Mile vs CrossFit Melior

Wod 1: “Full Frontal”

2RM FSQ

6 Minutes to establish a 2RM FSQ.

Score is combined total weight from each partners heaviest lift.

Wod 2: “Rep Your Gym”

Athletes will have 1 Minute to accumulate as many reps of 3 Movements

as possible. :20 per movement.

Partner 1 works while Partner 2 rests.

Each partner will perform 6 Rounds, 12 as a Team.

3 Movements are…..

AirBike or Rower

Burpees

PCL & J

Scoring and Weights will be discussed at the Briefing before the workout.

Wod 3: “MVP- Most Valuable Points”

4 Minutes to accumulate as many points as possible.

No limit to number of exercises or number of switches.

One athlete works at a time.

Movements are…

Ring MU (18Pts)

Bar MU (15 Pts)

HSPU (8Pts)

Pistols (7Pts)

Pull Ups (5Pts)

Ring Row (3 Pts)

Hand Release Push Ups (2Pts)

Knee Raises (1Pt)

Coach’s Notes

Work hard and have fun! 😉

Begins at 9 am with briefing for Wod 1 beginning at 9:15am

All scoring and rules will be discussed before each workout.