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Sat Metcon (AMRAP - Reps) Golf Round 1 Scored like Golf…Lowest Score wins In teams of two: 2K Row Race First team to get to 2K gets 1 pt. (Hole in One) and everyone else ends their row. 2nd place 2pts 3rd place 3pts etc Metcon (AMRAP - Reps) Golf Round 2 50 Squats 50 Overhead lunges (45#35#) 50 Pull Ups 50 KB Swings (53#35#) 50 Overhead Squats (45#/35#) 50 Db/kb snatches (53/35) 50 Wall Balls (20/14#) 300 Rope Jumps (100 DU optional) 30 min cap The rest of the WOD objective is to complete it in the fewest possible number of sets. For example, if the WOD contains 10 Pull Ups and it takes you 5,3, and 2 reps to complete the 10, then your score would be 3. This WOD is not for time so you may rest in between sets but there is a 30min time cap for the entire 2nd part of the WOD. Perform the 8 movements in the fewest possible number of sets.
Go to the following link to sign-up! http://www.jamestatumusa.com/September-6th-Crossfit-Wilmington-Weightlifting-Seminar-00017.htm
Jill from CrossFit Thunder Hill has TWO spots available (any division) for the upcoming Leader of the Pack competition at CrossFit Arenal in Baltimore on Sept. 20th. Please sound off if you're interested or email Jill at email@example.com!
Good luck to all of our athletes competing in the Competitive Edge Performance Select 8 competition at CrossFit Clayton tomorrow. The event will be from 8.00AM-5.00PM and is FREE to spectators. If you are interested in coming to watch, visit http://www.selecteight.com/ for more information and directions!
Okay CrossFit Indian Trail, Let's get some teams together. Rx, Scaled, and Masters divisions included so everyone can participate. We already have quite a few people interested. Talk to Nathan Stewart, Margee Keller, or Will DiManto about getting on a team, or form your own. This starts next week, Thursday, August 28th and it will go for three weekshttp://games.crossfit.com/article/first-crossfit-team-series-workout-announced
Friday's Workout Strength: 1.) Floor press Find 3RM 2.)Ring dips 3 x max reps REST 60 sec between sets Conditioning 1.)10min AMRAP Run 100m 5- KB snatch – AHAP 5- KB snatch – AHAP 5 Burpee pull ups 2.)Core 3 rounds 30 sec Russian twist 25/20 30 sec superman 30 sec hollow rocks 30 sec rest