11.18.15 Workout of the Day

Fall League Week 4 Dee and Felicia

**FALL LEAGUE FINAL SCORE RECAP IS BELOW**

CrossFit

General WU: Coaches Choice

Specific WU: 3x Run 150 meters (exit sign) 10,8,6 Power Snatch (start with empty bar and add weight on set 2&3) 6 Burpees over bar

Strength: Power Snatch (18 min cap) 3-3-3-3-3-3-3

Perform one set every 2 minutes These do not have to be touch and go reps. Drop and reset each rep on heavier sets.

Loading Guidelines: Sets 1-3: 50-70% 1RM Sets 4-7: 80-90%

WOD 1: 3 rounds for time: Run 400 meters 21 Power Snatch (75/55) 12 Burpees over bar

Post 3RM and time to comments.

ICT

General WU: Coaches Choice

Specific WU: 10 reps/movement + 20 PVC good mornings

WOD 1: 18 min AMRAP

15 pullups/ ring rows

15 slam balls (20/15)

15 burpees

15 weighted box step up (35.25)

-rest 5 min-

WOD 2: In teams of 3 within 15 min, work up to 7x5 DL, ascending to.. (185/135)(155/105)

**Your goal is hit a good set of 5, but one where all points of performance are achieved

This Week's Active Recovery Workout

--Row, Bike, or Run--

5 x 2 minutes on/2 minutes off

Goal is consistent pace throughout sets. If row, please keep that 500m split under 2:00

Fall League Final Score Recap

What a great Event this year thanks to all our 72 participants and of course those awesome spectators. After 4 Weeks of competition and 5 Workouts… Here is how your 2015 CrossFit 843 Fall League shook out:

First Place – 39 Points

Denver Broncos

Second Place – 37 Points

Minnesota Vikings

Third Place – 36 Points

Dallas Cowboys

New England Patriots

Fifth Place – 34 Points

Indianapolis Colts

Cleveland Browns

Seventh Place – 33 Points

Chicago Bears

San Francisco 49ers

Atlanta Falcons

Carolina Panthers

Eleventh Place – 32 points

Green Bay Packers

Twelfth Place – 31 Points

Jacksonville Jaguars

New York Giants

Fourteenth Place – 30 points

Seattle Seahawks

Pittsburg Steelers

Sixteenth Place – 29 Points

Miami Dolphins

Seventeenth Place – 28 Points

Philadelphia Eagles

Eighteenth Place – 27 Points

Buffalo Bills

Congrats Everyone and see you next year!