Author: Squatch

Main Class:

As a team of 2 compete head to head for 4 Rounds of max rounds/reps of:

400m Run

Max rounds/reps of:
5 Thrusters (95#/65#)
5 Toes-to-Bar

Partner up and “duel” at thrusters and T2B. Most reps after 4 rounds wins. Run fast so you can out-do your partner!

Rules:

• One runs 400m while one completes max rounds/reps of 5 Thrusters and 5 T2B
• Switch after each run
• Each partner will run 4 times and complete the AMRAP while the other runs
• Don’t tell your rep count until the end of the WOD

Advanced RX Class:

Strength WOD:

Every Minute On the Minute for 7 Minutes (EMOM) complete:
2 Back Squat (Choose Load)

Conditioning WOD:

For time:

30 Toes-to-Bar
20 Thrusters (115#/85#)
800m Run
20 Thrusters 
30 Toes-to-Bar

Results

View this photo

Congrats to Bill on his 500th WOD! Also congrats to Team Breast Ever Super Heroes (Jill, Jules, and Michelle N.) who competed at Agate Pass CrossFit yesterday in the Barbells for Boobs throwdown and took 8th place out of 18 teams!

“Team Breast Ever Super Heroes” (pic by Debra):

Ro and Miranda Want You … for the Invitational

How to Watch the CrossFit Invitational

Strength WOD: 

1-1-1-1-1
Clean & Jerk

Conditioning WOD:

3 Rounds of max reps of each of the following exercises:

1 Minute of Push-ups
1 Minute of Power Clean and Push Jerks (Choose Load)
1 Minute of Air Squats 
2 Minute Rest 

* Perform this “Fight Gone Bad” Style. In this workout you move from each of three stations after a minute. The clock does not reset or stop between exercises. On call of “rotate”, the athletes must move to next station immediately for best score. 

** This is a three-minute round of max reps per exercise from which a two-minute break is taken before repeating. 

*** Score total reps/calories and reps per round.

Checkout:

2 Minutes Max Reps of Hollow Rocks

Results

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Couple of Jerks:

Above photo by Rob W.

November OnRamp begins tomorrow night!

Invitational Update: November 3, 2014

Another event announced: 45 for 45

Main Class:

As a team of 2 complete for time:

200m Run (Relay style)
100 Kettlebell Swings (53#/35#)
200m Run (Relay style)
100 Deadlifts (185#/135#)
200m Run (Relay style)
100 Burpee Box Jumps (24″/20″)
200m Run (Relay style)

* Break up reps with partner but stay in order of exercises. Runs are “relay style”, one partner runs, one rests.
** One bar, KB and box per team; alternate work.

Advanced RX Class:

Strength WOD:

3-3-3
Snatch Grip Push Press

then:

3-3-3
Snatch Grip Deadlift

Conditioning:

Complete AMRAP for 15 Minutes of:

3 Muscle-ups
6 Box Jumps (30″/24″)
9 Deadlifts (225#/155#)
200m Run

Results

View this photo

Tomorrow we are hosting the Movement Fix Athlete and Coaches Workshop. Looking forward to furthering our education as coaches and athletes!

Are You Foam Rolling All Wrong? www.dailyburn.com