Good Luck to everyone competing in the Garden State Open today! The gym will be closed due to the event. Admission for all CrossFit 908 members is free.
WORKOUTS:
The GSO consists of 3 scheduled workouts and 2 floating workouts (Each floating workout is worth 50% of a scheduled workout). No final workout, the winner is top scorer after five events. All workouts will be announced on Monday, August 3rd.
GSO 2015 Workout 1 – Frantastic (7 min time cap) workout standards:
RX –
21 Thrusters (95/65#)
21 Pull Ups
15 Thrusters (115/75#)
15 CTB Pull Ups
9 Thrusters (135/95#)*
9 Bar Muscle Ups
Scaled –
21 Thrusters (75/45#)
15 Pull Ups
15 Thrusters (95/65#)
12 Pull Ups
9 Thrusters (105/75#)
9 Pull Ups
*There will be a tie break time taken for the RX division after the last 9 thrusters are completed.
GSO 2015 Workout 2 – Triple Threat (8 min AMRAP) workout standards:
RX –
10 Toes to Bar
10 Deadlifts (225/155#)
10 Lateral Burpees over the Bar
Scaled –
10 Hanging Knee Raises
10 Deadlifts (155/105#)
10 Lateral Burpees over the Bar
GSO 2015 Workout 3 – Sprint Chipper (6 min time cap) workout standards:
RX –
30 Calorie Row
20 Deficit Handstand Push Ups (4″ for men, 2.5″ for women)
10 Clean & Jerks (205/125#)
Scaled –
30 Calorie Row
20 Handstand Push Ups (head to 10# plate & abmat for men, head to 25# plate & abmat for women)
10 Clean & Jerks (135/95#)
GSO 2015 Floater Workout 1 – Dumbburpees (workout standards):
20 Dumbbell Burpees over 20″ Box (Rx = 50/35#, Sx = 35/25#)
GSO 2015 Floater Workout 2 – Slam Sprint:
200 Meter Run holding a Slam Ball (Rx = 50/35#, Sx = 35/25#)
Big shoutout to the main sponsor of the GSO, Strengthlete. Thanks for your continued support.
