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Jhauna and Rebecca are signed up... Anyone else wanna join?


Saturday, October 24th and the workouts are released....

WOD #1, WOD #2, WOD #3 AND The Floater have all been released. WOD #1... Rx - 7min AMRAP: 3 Power Cleans 140/100# 3 Double Unders 6 Power Cleans 140/100# 6 Double Unders 9 Power Cleans 140/100# 9 Double Unders... *Continue increasing by 3 reps each round for the entire AMRAP. Scaled - 7min AMRAP: 3 Power Cleans 115/65# 3 Singles 6 Power Cleans 115/65# 6 Singles 9 Power Cleans 115/65# 9 Singles... *Continue increasing by 3 reps each round for the entire AMRAP. WOD #2... All Scaled and RX divisions will be doing the "Night of the Living Deadlift"... Competitors will have 30 seconds to complete 1 rep of designated weight at each station. You can use all 30 seconds to attempt to pull the weight. Successful completion of the deadlift will allow the athlete to advance to the next (heavier) weight station. If the athletes cannot complete the deadlift/make it through the entire deadlift ladder, they are to use the rest of the 30 seconds to get as many bar over burpees as possible for the tie breaker. Men's Rx Weights: 225, 250, 275, 300, 335, 365, 380, 405, 435 & 455# Women's Rx AND Men's Scaled Weights: 155, 175, 190, 210, 235, 255, 265, 280, 300 & 310# Women's Scaled Weights: 110, 125, 135, 150, 165, 175, 185, 195, 210 & 220# WOD #3... 7 - 1:00 minute rounds of... 5 GHDs (Scaled: Sit-ups) then AMRAP of thrusters Rx: 115/80# (Scaled: 80/55#) **10 second rest between rounds** FLOATER: Strongman Medley! For time: 50' Yoke Carry 380/300# (Scaled men 300#; Scaled women 35# bar + banded 35# kettlebells) 50' Sprint 50' Sandbag Carry 100/70# (Scaled 70/50#) 50' Yoke Carry 50' Sprint 50' Sandbag Carry (same weight) Saturday, October 24th, CrossFit Suisun City will be hosting the Marina Massacre! Men and Women's Rx and Scaled Divisions. All participants will receive a commemorative "Marina Massacre" T-shirt/Tank! Once registered, email us shirt sizes. Check in for athletes will start at 9:00 am and the first heat will kick off at 10:00am sharp! Space is limited! For any questions or sponsor inquiries please contact us at: crossfitsuisuncity@gmail.com.

WOD 10/9/2015

Snatch Balance 10x2

Diane

21-15-9

DL 225/155

HSPU

***Free CrossFit at 5am, 6am and 7am!!***


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Fairfield, Ca 94534
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