Congratulation’s to all the Fit 1 Athletes who competed in the MFFL. Our Athletes have completed 8 grueling WOD’s this past week. It’s been a fun week and all athlete’s should be proud of their accomplishments.
Workout 1: Grace (30 clean and jerks for time)
Men and Women RX weights
35-49 → 135 lbs / 95 lbs
50-54 → 125 lbs / 85 lbs
55-59 → 115 lbs / 75 lbs
60-64 → 95 lbs / 55 lbs
65+ → 55 lbs / 35 lbs
SCALED: ALL AGES → 85 lbs/45 lbs

Workout 2: Run For Your Life
Rx and Scaled Division are identical
At a standard track 100 Meter Sprint OTM (on the minute) x 5
Submit slowest time

Workout 3: Happy Birthday Juli Munson Mile
Rx and Scaled Division are identical.
Begin 10 minutes after Workout 2. Do four rounds for time of:
1) 13 burpees;
2) 13 air squats;
3) 13 hand release pushups;
4) 14 alternate leg lunges
5) run 400 meters.

Workout 4: “Stackin’ Up”
*16 minute Time Cap
For time:
Row 1,000 meters
Then 5 rounds of:
25 pull-ups
7 shoulder to overhead

Workout 5: Happy Birthday Tara Coulter and Sally Goldman
3 minute AMRAP
Back squats (racked)
Men 35-49 and Women 35-49 (155/105lb.)
Men 50-59 and Women 50-59 (135/85 lb.)
Men 60-64 and Women 60-64 (115/65 lb.)
Men 65+ and Women 65+ (95/45 lb.)
Scaled Division: all Ages (95/45 lb)

Workout 6: 21-15-9 COMPLEX
For Time
Round of 21:
8 deadlifts
7 hang power cleans
6 power snatches
8 pistols (alternating legs 4 + 4) or 16 Goblet Squats
7 ring dips
6 hand stand push ups (strict or kip)
Round of 15:
6 deadlifts
5 hang power cleans
4 power snatches
6 pistols (alternating legs 3 + 3) or 12 Goblet Squats
5 ring dips
4 hand-stand-push-ups (strict or kip)
Round of 9:
4 deadlifts
3 hang power cleans
2 power snatches
4 pistols or 8 Goblet Squats
3 ring dips
2 hand-stand-push-ups (strict or kip)

Workout 7: Have It Your Way: Happy Hildy
7 minute time cap for total weight lifted
RX:
20 DUs
5 OHS (from the ground)
Scaled:
20 DUs
5 OHS (from the ground)

Workout 8: Loren
7 minute time cap for total weight lifted
RX and Scaled divisions are identical
5 minutes to establish a snatch 1 Rep Max
Power snatch accepted
No limit on lifts
5 minute rest period
5 minutes to establish a clean & jerk 1 Rep Max
Power clean accepted
No limit on lifts