TUESDAY

This Saturday is our In-house team competition! Is everyone ready? I put this together so we can all have a fun day “competing” as friends. Arrive at 9 am and be ready to go by 9:30. There will be two heats for the scaled teams for each wod. Expect to be here for at least 2 – 2 1/2 hours. Standards for each workout will be gone over right before each workout for RX and scaled. If you’ve forgotten the workouts, here they are…

Wod  # 1

amrap 8 min:

one athlete working at a time alternating rounds

5 power cleans 135/95 85/55

7 pull ups /ring rows

9 box jumps 24”/20  20”/14”

wod #2

amrap 12 min:

one athlete working. You can break up reps as you see fit. If you get all reps in the chipper in under 12 min continue back up top at the row again

60 cal row

50 kbs 53/35 35/26

40 alt lunges with plate 45/25 25/15

30 push press 95/65 75/45

20 abmat situps

10 burpees

wod #3

ten min time cap

3rm clean and jerk (40 seconds to complete 3)

THIS IS WHAT’S IN STORE FOR TODAY!

STRENGTH:

push press + push jerk

1 + 1 x5

CrossFit WOD:

4 rds:

4 min clock running:

RD 1: 500 meter row, in remaining time max reps medball cleans 20#/14#

Rest 1 min

4 min clock running:

RD 2: 500 meter row, in time remaining max reps du’s/singles

Rest 1 min

4 min clock running:

RD 3: 500 meter row, in time remaining max push press 95#/65#

Rest 1 min

4 min clock running:

RD 4: 500 meter row, in time remaining max reps abmat situps