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Can anyone walk today? 19.3 was very deceiving. BUT! We did see a lot of athletes make it much further than they thought in that workout!
We still have a few competing tonight during Open Gym at 6:30pm for anyone who wants to come down and cheer them on!
Back at it on this lovely Monday with a benchmark workout!
WOD - “Cindy” 20 min AMRAP
5 Pull Ups
10 Push Ups
15 Squats
WOAH, hello 19.3…. Lunges, Step ups, HSPU, and HS Walk….what a combo! If you are competing Saturday night with us please review the standards on games.crossfit.com
Rx - Single arm 200ft. OH Lunge, 50 DB Box step up, 50 Strict HSPU, 200ft. HS Walk (50/35) (Masters 35/20 +Elevated HSPU)
Scaled - Front Rack 200ft. Lunge, 50 DB Box step up, 50 Elevated Strict HSPU (Masters 10lb strict press), 200ft. Bear Carwl (50/35) (Masters 20/10)
If you will not be here for tomorrow night let us know as soon as possible. Heats will be sent out today!
WOD - 4:00 on 4:00 off x 5 rounds
30/21 Cal Row
20 Box Jumps
Max burpees with time remaining
Throw back to the 2017 open where we saw DB lunges as well!
19.3 will be announced TONIGHT! At 8pm you can find the live feed on their Facebook page or games.crossfit.com
Strength- Over head squat
Building to a heavy rep for the day
WOD- 12 min AMRAP
5 Strict pull ups
10 OHS
15 Deadlifts (95/65)
“Excitement comes from the achievement. Fulfillment comes from the journey.”- Winning the award is exciting. Fulfillment is looking back at the hard work put in.
Skill/Strength- 4 min AMRAP
5Ring Dips or box
10 Ring Rows
REST 2:00
4 min AMRAP
:20 sec Hollow Hold (or dead bug)
:20 sec Handstand Hold (against wall or freestanding)
WOD- 5 Rounds for total reps
1:00 Cal Row
1:00 Medball Squat Cleans (20/14)
1:00 Sit Ups
1:00 REST
Team Dom comes out on top after week 2! It’s a close race so far! With Pat taking the W after week 1 and now Dom’s team with a big win, this is going to be a fight to the end!
Pat’s team total this week was 261 while Dom’s team totaled 249! (Lowest points wins)
Let’s see what week three has in store for us! Keep up the great work everyone!
Strength- Strict Press
Build to a heavy set of 3
WOD- 5RFT
10 Strict Press (75/55)
20 Front Rack Reverse Lunges