“Tommy V”

Crowley Working That Posterior Chain
Crowley Working That Posterior Chain
Crossfit Wicked – 1st Annual Wicked Fit WOD Fest

Date: Saturday, November 2, 2013
Check-in: 8:00AM
First WOD start time is 9:00AM

Spot available: 24 RX Men, 24 RX Women, 16 Scaled Men, 16 Scaled Women

There will be an area designated for affiliate tents if you choose to set something up. Parking will be just outside the industrial park with about a 400m walk. We will have an area marked off for the unloading of any equipment you may bring, but please take your vehicles to the designated parking area afterward. There will be no vendors so plan accordingly and bring food.

135 Clean M / 85 Clean W
Pullups Men C2B
Double Unders
95/55 Clean
Double unders

Cost: $61

Follow link here for more info, the wods and/or to register:

Warm Up
lunge to the 100m line
broad jump to the 200m line
run to the 400meter line
run backward to the 200m line
broad jump backwards to the 100m
reverse lunge back in.

Skill – 15 minutes
Iron Cross

“Tommy V”
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Regional – 9,6,3 rope climbs
Open – 6, 4, 2 rope climbs

Ca$H Out
1 attempt at Max Hold L-sit
Fully body roll/stretch