Heart of America Try-outs: UPDATE Try-out WODs

How to TRY-OUT for HOA teams:

THIS WEEK (8/26 through 8/31) on Mon, Tues, Thurs and Fri class WODs will HOA try-out WODs for those interested in being on a team for HOA. Ideally it would be that those interested in HOA are judged, either by the class coach-assistant or another seasoned member.   We will have scoring-judging sheets to properly rank athletes.

hoa5-2

If you are at CF ICE, please notify Melissa (melissa@crossfitstl.com) of your interest.
If you are at CF STL, please notify Jake (jake@crossfitstl.com) of your interest.

Here are the WOD’s for the Tryouts:

Monday WOD:
AMRAP in 18 minutes:
300m shuttle
30 kettlebell swings 53/35#
30 pullups
30 wall balls 20/14#
 
Tuesday WOD:
7 minute ladder of:
5 squat snatches (power snatch + OHS is acceptable)
Thursday WOD:
AMRAP in 7 minutes of ascending reps; 3.3, 6.6, 9.9, ….
Clean and jerk 135/95#
Toes-to-bar
 
Friday WOD:
In 10 minutes complete:
100 burpees
100 double unders
AMRAP muscle ups
 

Based on your performance, amount of interest, etc. you will be ranked an placed on teams accordingly.  Each team will have a team captain that will be responsible for registering his/her team.   Registration for HOA opens at midnight on Labor Day.

Crossfit ICE of Chesterfield MO - HOA Team Rx 2012
Crossfit ICE of Chesterfield MO – HOA Team Rx 2012
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