WOD 011317

Are you a lover or a fighter? Explain.

CrossFit Hard takes on the Gemini Games!

CrossFitHARD's very own coaches David and Greg and members Jacob Hafkin and Kyle Stearns compete this Saturday, January 14 at the 2017 Gemini Games hosted at Titan CrossFit in Cockeysville, MD. Starting at 8am and lasting until 5pm, David and Greg compete in the men's RX team division and Jacob and Kyle compete in the mens's scaled team division. It is important to note that Kyle started CrossFit only two months ago and Jacob will be celebrating his one year anniversary CrossFitting. This is their first competition ever!

Titan CrossFit is located at:

100 Cockeysville Road #150

Cockeysville, MD 21030

If you want to see our coaches and members throw down and put all their hard work to the test be sure to come out and show your support!

Warm-Up 16

PVC then
3 Rounds
30 Double Unders
20 Russian KBs
10 Medball Cleans

Front Squat

Front Squat * Set 1 – 50% of possible 1-RM x 8 reps
* Set 2 – 75% of possible 1-RM x 6 reps
* Set 3 – 85% of possible 1-RM x 3 rep
* Set 4– 85% of possible 1-RM x 3 rep
* Set 5– 85% of possible 1-RM x 3 rep
* Set 6 (optional) – Exceed Set 5 weigh
Rest 2 minutes between sets

Metcon (4 Rounds for reps)

Four sets for max reps of:
45 seconds of Ground to Overhead (115/85)
45 seconds of Rest
45 seconds of Sit-Ups*
45 seconds of Rest

*Toes-to-Bar for more advance athletes

Cash Out

800M Run or row

Out of Town WOD



CrossFit Journal: The Performance-Based Lifestyle Resource