3 Rounds:
200ft Walking Lunge
50ft Handstand walk
50 KB Swings 35/26
A few days after conquering Tough Mudder, Rod Dion decided to take the Level 1 Test. Here he is after completing his final fitness test. The look of accomplishment/relief is radiating from his face. 6AM Level 1 class has a new member. Good Job Rob!
200ft Walking Lunge
50ft Handstand walk
50 KB Swings 35/26
A few days after conquering Tough Mudder, Rod Dion decided to take the Level 1 Test. Here he is after completing his final fitness test. The look of accomplishment/relief is radiating from his face. 6AM Level 1 class has a new member. Good Job Rob!
Great work Rob. Welcome to Level 1!
Posted by: Steve | October 01, 2012 at 09:21 AM
Good job Rod! It will be nice to have someone to run with at 6AM.
Posted by: brother mike | October 01, 2012 at 09:46 AM
RX’D DIVISION
The WOD:
For Time (15 minute time cap)
- 90 Double Unders
- 60 Pull-ups
- 30 Clean and Jerks (135, 95)
We are using this nomenclature loosely this year. Any Ground to Shoulder –> Shoulder to Overhead movement you wish to use will be accepted.
SCALED DIVISION
The WOD:
For Time (15 minute time cap)
-270 Single Unders — yeah, this is a 3:1 penalty for single unders learn to do Double Unders and then Rx!!!!
- 60 Jumping Pull-ups
- 30 Clean and Jerks (95, 63) weights may be scaled down further, but not increased in this division
Same movement standards apply as Rx’d division for Clean and Jerks.
This is the ONLY scaled option for this WOD. If you scale one movement, you MUST also scale the rest of the movements. The movement standards for each exercise are no different as has been utilized in recent CrossFit Games Opens competitions. We will release a short video clarifying movement standards about 1 week out from the event.
Posted by: Justin Riley | October 01, 2012 at 11:13 AM
^Barbells for Boobs
Posted by: Justin Riley | October 01, 2012 at 11:14 AM
Congrats on passing the Level 1 test!
Also, I want to give a shout-out to Sam for an awesome Moga class yesterday! It was my first one at CFES, and it was great. I am crazy sore today (I did not expect that!), and I can't wait to go back for more. From what I have heard, the Wednesday night class is a Yin type of class with lots of serious stretching, and the Sunday class is a Vinyasa type class (correct me if I am wrong). Anyway, this class is such a great compliment to the other classes offered by CFES because it is amazing for stretching/flexibility, working out injuries, and preventing future problems. Hope everyone can make it to these classes so that we can keep Sam around!
Posted by: Picco | October 01, 2012 at 11:38 AM
Picco- Hope to make one soon : )
Congrats Rob!
Posted by: Jessica | October 01, 2012 at 02:32 PM
Awesome, Rob! That's great!
Posted by: Jon | October 01, 2012 at 06:05 PM
Great Job Rob!
Posted by: Rena | October 01, 2012 at 08:57 PM