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10.28.15 Workout of the Day

ryan Baggott
Oct 28, 2015
2 min read

Tank, 7 pm Fall League

FALL LEAGUE WEEK 1 SCORE UPDATE BELOW

CrossFit

General WU: Coaches Choice

Specific WU: 3x 8 Pushups 8 KTE Run 200 meters (increase pace each set)

WOD 1:

Every 5 minutes for 25 minutes (5 sets) 1 minute max Pushups

1 minute max KTE or pullups ..Athlete Choice Run 200 meters as fast as possible (Exit Sign)

Post reps completed and run times for each set to comments.

Midline Work: 60 sec Plank hold 60 sec Side Plank hold rt.

60 sec Side Plank hold rt.

60 sec hollow hold

*Goal is to hold these static positions as long possible during this domain*

ICT

General WU: Coaches Choice

Specific WU: 5-7 reps/ movement

WOD 1: 2x For MAX completed Rounds

1. Climb laddder as high as possible in 5 min

Situps

res band squat jumps

-rest 1 min-

2. Climb laddder as high as possible in 5 min

slam ball (20/15)

ring rows

-rest 1 min-

3. Climb laddder as high as possible in 5 min

bumper burpees (25/15)

bumper G2OH (25/15)

843 Fall League Week 1 Score Update!

Wow! What a first week of competition! Congratulations to Vikings, Cowboys, Giants, and Jaguars For coming out on top of their heats and earning 5 points in week 1! Overall we couldn’t have been more proud of all our teams for giving it everything out there on the floor.

Here’s how each heat performed:

Heat 1 – “GRID IRON” Heat (The Toughest heat of the Night)

Vikings – 414!!! … 5 Points
Broncos – 413 … 3 Points
49ers – 398 … 2 Points
Panthers – 389 … 1 Point
Falcons – 369 … 1 Point

Heat 2

Cowboys – 407 … 5 Points
Packers – 404 … 3 Points
Steelers – 388 … 2 Points
Seahawks – 382 … 1 Point
Dolphins – 363 … 1 Point

Heat 3

Giants – 390 … 5 Points
Bills – 385 … 3 Points
Patriots – 381 … 2 Points
Eagles – 367 … 1 Points

Heat 4

Jaguars – 383 … 5 Points
Browns – 379 … 3 Points
Bears – 375 … 2 Point
Colts – 374 … 1 Points

SPIRT AWARD: This Weeks Spirit award was extremely hard because all teams and athletes supported this weeks cause by wearing pink! However there were 2 teams that stood out above the rest and deserve to be mentioned;

The Indianapolis Colts
The Atlanta Falcons

This Award was and is designed to award 1 team each week with 1 Point and although it was tough to decide between these two teams, 1 winner has been chosen:

Congrats to the Indianapolis Colts for earning this weeks SPIRT AWARD Point!

Here’s how the league stands after 1 week of competition including the Spirit point and Participation Points awarded!

1st Place … 9 Points