Scaled WOD Regular WOD Advanced WOD
Hang Power Clean + 1 Push Press – 7 x 3
+
Press – 5 x 3
+
3 Rounds
AMRAP 3
5 Pullup
10 Pushup
15 Squat
Rest 2min

Pause Clean + 1 Jerk – 7 x 3 (pause at knee)
+
Press – 1 @ 70%, 1 @ 77.5%, 4 x 3 @ 82.5%, 82.5% x AMAP
(no belt, keep 1-2 in the tank on the AMAP set)
+
AMRAP 3
5 Pullup
10 Pushup
15 Squat
Rest 2min
AMRAP 3
5 CTB
10 Clapping Pushup
15 Box Jump
Rest 2min
AMRAP 3
5 Bent Over Rows – 135/95lbs
10 Burpee
15 Front Squat – 135/95lbs

Pause Clean + 1 Jerk – 7 x 3 (pause at knee)
+
Press – 1 @ 70%, 1 @ 77.5%, 4 x 3 @ 82.5%, 82.5% x AMAP
(no belt, keep 1-2 in the tank on the AMAP set)
+
AMRAP 3
5 Pullup
10 Pushup
15 Squat
Rest 2min
AMRAP 3
5 CTB
10 Clapping Pushup
15 Box Jump
Rest 2min
AMRAP 3
5 Bar Muscle Up
10 Burpee
15 Front Squat – 135/95lbs

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Over the weekend, a team from DCCF/DarkSide headed up to Covington to participate in the Barbell Blitz, a huge team event consisting of 40 teams of 6 and probably over 150 spectators. We didn’t win, but there are some ridiculous stories floating around from the after-party… The winner was determined by a race of “girl” WODs – Elizabeth, Fran, Grace, Diane, Isabel, and Karen. It all came down to Karen, with the last two competitors from each team gutting out their 150 wallballs while every person in the building screamed encouragement. You’ve never seen a crazier sight at any CrossFit competition anywhere. So, come to the next one… wherever and whenever it is. You will not be disappointed. For more pictures, click here.