Friday Night Lights I

Friday Night Lights – WOD + Social

November 9 @ 6 – 930PM

We will be hosting an elimination style WOD with 3 rounds. There will be standards for each movement (to help us prepare for the NDCF Open as well as CrossFit games), so it is essential to do each exercise listed correctly. You’ll be judged and consequently given a “no rep” on each movement you fail to do correctly.


RD 1 – 3RFT

15 KB Swings

20 Burpees

30 T2B

Round 1 – Everyone will go at once. You will need to complete a full Russian KB swing (arms parallel to the ground); your burpees will need to be executed with both feet remaining in contact with the ground on your jump back, jump to return standing position, and a jump to complete the movement; lastly, your T2B will need to be completed with both feet touching the bar at the same time as well as your feet coming behind the bar during your kip. The top 6 times (3 men, 3 women) will advance to round 2.


RD 2 – 2RFT

400M Run

30 DUs

20 Push Press (115/75)

Round 2 – Once again, all 6 athletes will compete at once. For the 400M run there will be designated cones you need to run around (aka the perimeter of the parking lot). Do not cut corners or your run will not count. Upon completing your 400M run, you’ll come in and hit 30 DUs and 20 Push Presses. For the Push Press, it is essential for you to dip slightly and  lock your arms out at the top of the movement. If you don’t, you’ll be given a “no rep”. The top 4 (2 men, 2 women) times will advance to the final round.

Round 3 – In the final round, the top 4 (2 men, 2 women) 

Winner gets bragging rights.

Following these fun WODs, we will have a potluck Mexican feast and Karaoke.  Bring you family and/or friends along to watch.  Feel free to bring some chairs to get comfortable.