FRI 06.27.14

Bring a Friend Day: Tiffany and Alison finishing a Tandem Burpee
Bring a Friend Day: Tiffany and Alison finishing a Tandem Burpee

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Mike
8a: Open Gym- Mike
12n: All Levels CrossFit- Mike
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. 12 minutes every minute on the minute (EMOM):
(30 seconds work: 30 seconds rest)
ODD: 1 Set of Max Consecutive Jump Rope (singles, continuous rope DU, or DU)
EVEN: Max Reps Overhead Squats (m=95:140 / w=65:90)

Score total Jump Rope from each round and total OHS. Ex: 205 DU, 34 Rx

B. Medball Bocce Ball!

And coming Saturday… “Moving Day”

9 and 10 am Classes: Heats of 4-7 athletes at 9:20, 9:40, 10:20, 10:40. (Open & Scaled Divisions)

Workout of the Day (WOD): D.C. al Fine
3 Minute AMRAP:
20 Cal Row
20 Situps
20 Box Jumps (24/20″)** Step downs only
20 Burpees
20 Wallball Shots (20# to 10ft / 14# to 9ft)**
20 KB Sumo Deadlift High Pulls (32/24kg)**
20 Bear Crawl Plate Circles
20m Sled Pull (90/50) + 20m Run. Fine.

1 Minute Rest

D.C. al Fine…
Go back to the beginning and complete the Chipper [12 minute time cap]

Best Male & Female Competitors in Open & Scaled Division:
Part 1: Score is reps completed. Ex: 45
Part 2: Score is Bonus seconds for time remaining. If time capped, score reps remaining.
20m Sled Pull = 20reps, 20m run = 20reps.
Ex1: 10:35 = 85
Ex2: Finished 15 Bear Crawl Circles = (45)

Box Jumps (20/10″)
Wallballs (14# to 10ft/10# to 9ft)
KB Sumo Deadlift High Pulls (16/12kg)

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