WOD Saturday October 12th, 2013

Main – WOD

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Ropes and Knots (Time)

As a three person team complete the following

In relay format, each team member will complete 15 thrusters (95/65 lb.) and three rope climbs,12 thrusters and two climbs, and nine thrusters and one climb.
25 minute cap.

AND: a 3K Trail with 200m Tire flips!!!

Recent Posts

Categories

Tags

February 23, 2026

In Ocala, horses don’t stop moving – and neither do the athletes who ride them. Between barn work, competitions, travel, .....

February 15, 2026

Jiu-Jitsu in Ocala is growing fast, and so is the level of competition. More athletes are stepping onto the mat .....

February 10, 2026

Down for Donuts isn’t just a workout event – it’s a full-scale fitness competition built on community, purpose, and intensity. .....

January 14, 2026

Every January, motivation is loud. New goals. New plans. New promises. And by February? Most of them are gone. That .....

December 17, 2025

Every year begins with new goals and fresh motivation. People commit to getting stronger, improving their health, and finally building .....

November 13, 2025

The holiday season is a test of discipline. Parties, travel, and tempting foods can easily knock you off course. But .....