Saturday 3/9/13

YOU CAN DO IT!

Women’s Class is at 8:00 am (secret WOD)

CrossFit Open WOD 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

*We are needing as many people that can donate their time to help judge the Open competitors that we can get.  If you’d like to help or if you are an Open competitor, come in before 9:00 am.  We will be starting the Open judging and competitor meeting promptly at 9:00 am.  The competitors will be broken into heats, with the scaled/ masters division competitors going first, followed by Rx.  There will be a quick transition between heats to ensure all competitors get the chance to compete before the kids classes start. It is recommended that judges take the online judging course and watch all WOD videos before Sat.  You do not have to take the course to judge, but if you’d like to judge a coach, you better take the course!

Pre-K

Skill: Practice sumo dead lift high pull (zippers)
5:00 AMRAP
4 shoulder press, unloaded
4 monkey hangs
4 tuck jumps

Game: ???

Kids

Skill: Practice sumo dead lift high pull
6:00 AMRAP
4 shoulder press, unloaded-10#
5 pull-ups (progressions or assisted okay)
10 double-unders or single-unders

Game: ???

Teens
Skill:
Intro sumo dead lift high pull
Strength
5-5-5-5-5
Press
Game:
Dodgeball
SAT Question of the Day
Critical Reading > Sentence Completions
Choose the word or set of words that, when inserted in the sentence, best fits the meaning of the sentence as a whole.

To some scholars of medieval Britain, the legendary King Arthur is a genuine historical figure, while to others he and his Round Table are nothing more than ——- of myth and romance.
(A) harbingers
(B) trifles
(C) spoilers
(D) figments
(E) inventors

Bro Time is at 8:00 pm (secret WOD)

 

Written by:

Leave a Reply

Your email address will not be published.

Saturday 3/9/13

YOU CAN DO IT!

Women’s Class is at 8:00 am (secret WOD)

CrossFit Open WOD 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

*We are needing as many people that can donate their time to help judge the Open competitors that we can get.  If you’d like to help or if you are an Open competitor, come in before 9:00 am.  We will be starting the Open judging and competitor meeting promptly at 9:00 am.  The competitors will be broken into heats, with the scaled/ masters division competitors going first, followed by Rx.  There will be a quick transition between heats to ensure all competitors get the chance to compete before the kids classes start. It is recommended that judges take the online judging course and watch all WOD videos before Sat.  You do not have to take the course to judge, but if you’d like to judge a coach, you better take the course!

Pre-K

Skill: Practice sumo dead lift high pull (zippers)
5:00 AMRAP
4 shoulder press, unloaded
4 monkey hangs
4 tuck jumps

Game: ???

Kids

Skill: Practice sumo dead lift high pull
6:00 AMRAP
4 shoulder press, unloaded-10#
5 pull-ups (progressions or assisted okay)
10 double-unders or single-unders

Game: ???

Teens
Skill:
Intro sumo dead lift high pull
Strength
5-5-5-5-5
Press
Game:
Dodgeball
SAT Question of the Day
Critical Reading > Sentence Completions
Choose the word or set of words that, when inserted in the sentence, best fits the meaning of the sentence as a whole.

To some scholars of medieval Britain, the legendary King Arthur is a genuine historical figure, while to others he and his Round Table are nothing more than ——- of myth and romance.
(A) harbingers
(B) trifles
(C) spoilers
(D) figments
(E) inventors

Bro Time is at 8:00 pm (secret WOD)

 

Written by:

Leave a Reply

Your email address will not be published.

  • Recent Items

    Test

    [purchase_link id=”5977″ text=”Purchase” style=”button” color=”blue”]


    Check out Livliga Dishes for Portion Management

    We love this idea over here at Just Paleo. Designer dishes that show you how much protein and veggies you should be eating. They are […]



  • Paleo Coleslaw Dressing

    • ½ cup paleo mayo
    • 1 Tbsp Mustard
    • ¼ tsp Turmeric 
    • ¼ tsp Paprika
    • 1½ Tbsp Apple Cider Vinegar

    Read More