Saturday WODs

"GSX Challenge"

Rx'd Division

WOD 1 (Rx'd)
1 Rep Max Overhead Squat

WOD 2 (Rx'd)
5 Rounds of:
5 Thrusters (135# Men / 95# Women)
10 Burpees

WOD 3 (Rx'd)
For Time:
400m Run
30 Double Unders
30 Box Jumps
30 Pull ups
30 Push Press / Push Jerk (95# Men / 65# Women)
30 Squat Cleans (95# Men / 65# Women)
400m Run

Scaled Division

WOD 1 (No Scaling)
1 Rep Max Overhead Squat

WOD 2 (Scaled)
5 Rounds of:
5 Thruster (95# Men / 65# Women)
10 Burpees

WOD 3 (Scaled)
400m Run
50 Single Unders
20 Box Jumps / Step Ups
20 Band Pull ups
20 Push Press / Push Jerk (65# Men / 45# Women)
20 Squat Cleans (65# Men / 45# Women)
400m Run


Candice said...

Looks fun!
Ryan, I hope your doing this!

Steven Willis said...

this is so cool! wish i was there!

Ryan said...

I will be there!

Jason Buzzard said...

Raif, did you submit these work outs? Is that why you called me out the other day?!

k_cutrer said...

you can't have two wod 2s. two wod 2s can't exist in the same universe. wtf are we gonna do now?

CrossFit GSX said...

Fixed it

raif said...

Omgosh! I totally would not have chosen ohs's Buzzard! I'm just hoping 135 is enough to slow some of you fast burpeeers(?) down on the second wod.
What is your ohs max Buzz?

Jason Buzzard said...

I am not sure what my 1RM will be, I have never done one on that. Given that the thrusters are the majority of my body weight I am sure they will slow me down plenty.