WOD Blog
 | Sat, Mar 12 2016 |  |
| WARM UP 3/13/16 | PUT IT UP CROSSFIT FUN COMPETITION DAY!! 3/12/16 | EVENT #1 3/12/16 | EVENT #2 3/12/16 | EVENT #3 3/12/16 |
WARM UP 3/13/16
(Time)
FOAM ROLL-Full body especially, quads,calves,forearms and traps
GROUP WARM UP
Jump Rope-2 mins
Jog AND Row-500 m
Plank-1 min rotate between side and standard
Pushballs-15 reps
Hanging Hollow Rocks or TTB-15 reps
w a 45#/35# Plate
Plate to OH-30 secs
Plate Rotations-30 secs
OH Stationary Plate Lunges-30 secs
COOLDOWN
Samson Stretch-30 secs R/L
Couch Stetch1 min R/L
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EVENT #1 3/12/16
(Reps, Rx+, Rx2, Rx3)
PUT IT UP CROSSFIT COMPETITION!!
This will be scored on our whiteboard.
EVENT #1-9 min TIMER!!
Row OR Run
Partner 1 does-50 Box Jumps (24''/20'' Step ups allowed)
Partner 2 then does-50 Pull Ups
Partner 1 then Sprints-500 m(each 100 m counts as 10 reps)
Partner 2 then Rows for AMCAP
Rx2: Sub Jumping Pull ups
GOAL/SCORE: Total reps
| Linda | 154 Rx | With Jos | | Joslyn | 154 Rx | With Linda | | Charlie | 176 Rx2 | |
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EVENT #2 3/12/16
(Time)
EVENT #2
Team Chipper!!
Baseball style
Double Unders-100 reps
75-Pushballs (20#/10'-14#/9')
50-Walking OH Plate Lunges (55#/45#)
25-TTB
Rx2: Sub Singles,14#/9'10#/8',KTC and Bdwyt lunges
GOAL: Finish under 9 mins as a team CAP at 11 mins
| 1st | 12:00 Rx | Joslyn Sat, Mar 12, 2016
Linda Sat, Mar 12, 2016 |
| Linda | 12:00 Rx | Finished!!! With Jos | | Joslyn | 12:00 Rx | Finished! With Linda |
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EVENT #3 3/12/16
(Weight)
10 mins to establish a team total of
Ground to Overhead
GOAL: Guy/Girl team 400# plus
Girl/Girl team 225# plus
Guy/Guy team 500# plus
| 1st | 220# Rx | Joslyn Sat, Mar 12, 2016
Linda Sat, Mar 12, 2016 |
| Linda | 220# Rx | 110# each with Jos | | Joslyn | 220# Rx | 110# each with Linda |
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