Teams of 2 complete 100-50 reps of each for time:
- box jumps (24/20″)
- wallballs (20/14# to 10/9′)
- sit ups
- mountain climbers
WOD Notes: In this workout, you’ll go through with a partner completing 100 of each movement before moving to the next. Once you’ve made it through, you’ll go back to the top and complete 50 of each. The workout must be done in this order but you may break up the reps any way you like. Reps for mountain climbers go for each leg (200 for round 1, 100 for round 2). Go fast!
CrossFit Football Notes: Good news! We are adding a second CrossFit Football class to our schedule at 9:00 am on Sundays. For those that don’t know, we design the ICA programming with a specific plan on Monday, Tuesday, Wednesday, Friday and Saturday. On Sundays we go to crossfitfootball.com to find a workout that looks enjoyable and fits with our general methodology. CrossFit Football is usually heavier, shorter and faster than most workouts. That said, it does not necessarily fit with our day to day programming and that should be taken into account when deciding which workouts to attend. As usual, please don’t sign up in advance unless you are certain you will attend. If you can’t attend, please remove your name as soon as possible.
Power Meet Details: ALL SATURDAY CLASSES ARE CANCELLED because of the power meet! The weigh ins for the Wilkes division can happen anytime between now and Friday evening. We’ll put out a heat list with approximate times Friday night. In the meantime start thinking about your opening lifts for back squat, bench press and deadlift. Please fill them in on the sign up sheet in the next couple days. The general philosophy in a lifting competition is to shoot for about 90% (or a lift you are certain you can lift) on the first attempt, something just under a PR on the second attempt and then something just over a PR for the third attempt. You can choose the second and third weights, once the meet begins and you know how the first lift feels but we’d like to know the first attempt so we can put you in the appropriate heat. For example, if your PR deadlift is 200#, it would be wise to open at 180, then hit 195 on the second attempt and if that feels good go for 200 or 205 on the third.
Community Notes: Happy real birthday to Murray!
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Happy “real” Birthday to Murray!!
Murray, please see my #tbt(uesday)
Happy birthday Brian!
Happy Birthday Brian. Glad I missed the burpees
Happy birthday Brian! Thanks for the awesome burpees!
Happy Birthday Brian
Happy Birthday Brian!
Happy Birthday Murray!! Also glad you go to the early class!! No burpees!!
Happy birthday Brian!
Happy Birthday Murray!
5PM Results
Allen and Tav 18:49
Kehl and EQ 17:26
Team Sigal 23:09
Dani and Kelly 18:11
Moira and Danielle 21:42
Patrick and Bob and Adam 18:30
6:00
Pete & Dubs 21:48
Melissa, Mel, Tobin 22:26 (150/75)
7:00
Jim, Dawn, Fenn 19:24 (150/75)
Conn & Jen N. 19:37
Alexa & Laurie 17:09
Results:
5:15
Patrick Z and Ed 22:05
Tina and Nikki K. 18:52
Murray and Patrick M. 18:21
Tyson and Nicole 22:04
Ceil and Sara P. 21:43
Jenn and KTS 19:03
6:15
Vinny, Chuck, Erik 23:18
Missy and Marissa 18:03
Anthony and Mike D. 21:26
9:30
Reshmi and Tanya 23:47
Jenny and KTN 20:24
Zach and Ron and Jimbo 24:51
Pat B. and Matt S. 21:39
Betsy and KTL 19:31
4:00
Robbie and Caine 17:08
Pugh and Austin 15:51
Bre, Brooks and Lombardi 16:20
Mitch and Tom S. 19:18