Main Class:
Teams of 2 complete:
10 min AMRAP #1:
200m Run
Max Rep Overhead Squat (95#/65#)
–2 Minute Rest–
10 min AMRAP #2:
200m Run
Max Rep Rope Climbs (15′)
* One team member runs while other completes max reps of each AMRAP. Switch after each run. Score total reps as a team.
** Sub 2 Supine Rope Climbs to each Rope Climb.
Advanced RX Class:
Strength WOD:
Every Minute On the Minute for 10 Minutes:
2 Snatch @ 75% 1RM
Conditioning WOD Pt. 1:
12 Minute Cap:
3 Rounds for Time of:
30 Hand Release Push-ups
1 Rope Climb (15′)
21 Overhead Squats (95#/65#)
1 Rope Climb (15′)
Rest 2 Minutes, then complete Conditioning WOD Pt. 2:
6 Minutes to complete:
800m Run
then complete in remaining time
Max Reps Hang Power Snatch (95#/65#)
Results
Reading through the Stop the Slop Essays and they are all AWESOME! Choosing an essay contest “winner” is unfair and kind of impossible, as everyone who wrote one is a winner in our book.
Thanks to all of you for participating in the 30 Day Stop the Slop Essay, Performance and Nutrition challenge. We will get these to the other coaches to vote and I will announce the winners of each challenge soon. Stay healthy and stay on track with the changes you have made!
What are the CrossFit Games? What is the “Season”? Find out here:
The CrossFit Games Season: The 2013 Reebok CrossFit Games season is almost here!
“To Find The Fittest” – [video]
I’ll be posting more info about the CF Games Open, how we plan to participate, who we think should participate and more as we get closer to March when it kicks off. Watch the videos above to get an idea of what the Games are the road to get there.