February 19, 2013

WOD:  “Fate Of The Hopper”


The Hopper Is A Tool We Use For Randomization Of CrossFit Exercises. Like A Lottery Draw, We Will Place Numerous Exercises Inside Of The Tumbler And Fate Will Choose The Exercises Of Your Particular WOD. Every Single Hour Of Class Today Will Be Different.


We Will Post Each Classes WOD On FB So You Can See What Other Members Had To Face Today. Today Is A Good Day To Set Up FB Play-Dates With Your Close Gym Friends…


The Rep/Round Scheme For Today’s Hopper:
(If The 50 Reps Is A Barbell Move, The 21-15-9 Will Have 2 BW and 1 BB, And Vice-Versa)


For Time:
200m Run
50 __________
21-15-9 Of:
200m Run

*Weights Determined By Coach, CF Standard.


Exercises To Be Used Today:


  • Push-Press  (B10)
  • SDHP (I17)
  • Hang-Clean (B4)
  • Clean (I26)
  • O/H Squat (N40)
  • Front Squat (G51)
  • Deadlift (O65)
  • Sumo Deadlift (B15)


  • Knees-To-Elbows (N45)
  • Wall-Balls (I27)
  • KB Swings (B12)
  • Burpees (O66)
  • Squat Thrusts (I24)
  • Mountain Climbers (B3)
  • ABMAT Sit-Ups (O69)
  • Lunges (N32)

CORE: 2 Min Total L Sit Hold on Parallettes