11.14.15 Workout of the Day

Coach Jason Fall League Week 3

Best of luck to all our athletes today who are competing in the Gobble Games at CrossFit Hyperformance in Savannah! First heat starts 8 am. Athletes: Max, Erik O, Michelle, Jason, Kassie, Calvo, Sam, Pratt.

Come on out and support your fellow athletes. Best of luck!!

Group Run 815 sharp!

CrossFit 715 and 830

General WU: Coaches Choice

Specific WU: In 12 min complete:

300 m row, 400 r run, 5 burpees, 5 thrusters, 5 FS

WOD 1: In teams of 3 complete

3 rounds for time: Row 1500 meters, switch after every 500 60 Burpees, switch after every 20 reps 60 Thrusters (95/65), switch after every 20 reps

immediately INTO

WOD 2: 3 rounds for time:

600 m run, together (stop sign)

60 burpees, switch after every 20 reps

60 Front Squats, switch after every 20 reps

SCORE=Total time WOD 1+ WOD 2 combined

--Half teams start on WOD 1, others on WOD 2

Scale= ICT'ers

Thrusters to Wall balls (20/14)

Front Squat to G squat (53/25)

Post time to comments.

This Week's Active Recovery Workout ROW or RUN 10 sets of : 90 seconds on/90 seconds Athletes , please come in early or stay a touch later after class and get in sets of this recovery. Goal is consistency throughout each set. The goal is 10 sets, but if you have limited time, any set is better than none.