Battle of the Sexes 2016: WOD1

 In Crossfit

CrossFit Cirencester – CrossFit

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The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Extra Notes

For some of you this will be your first competition. We want everyone to be involved & enjoy your first experience of the sport of CrossFit.

There will be bonus points available for your gender that will help decide the outcome of WOD 1. Battle of the Sexes is a series of 3 Workouts.

Winners: There are prizes for the winners of RX & Scaled from Icon Nutrition

1st place 10 points

2nd 8

3rd 6

4th 4

5th 2 points

Everyone else receives one point for competing

You will, of course be judged by your peers, to CrossFit standards. It’s not personal, if you are given a “No Rep”. We will have high standards, as always and expect everyone to keep to them to make it fair. I will oversee all the judging.

Power Clean (Follow notes)

Every 2 minutes, for 6 minutes (3 sets):

Power Clean x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):

Power Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 8 minutes (1 sets):

Clean x 1 rep

Immediately followed by…

Clean Pull (Every 2 minutes, for 6 minutes (3 sets) x2 reps)

BOTS 2016 WOD 1 (Time)

21-15-9

Deadlift 80/65kg (RX) 60/45 (scaled)

Burpees over bar (Step -scaled)
Bonus points for your Gender. 1 point for each participant

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