4.8.16 Workout of the Day

Teacher vs Principle.. curls for the girls.. cause why not? Dani and Lindsey 530 AM CrossFit

Spring Beach Bash Teams

Team 1Joey S Brittany S Jane Carl S

Team 2 Jeff M Calvo Jackie M Courtney H

Team 3 Amy H Julie H Tank Pratt

Team 4 Beth H Destine Adrian Josh S

Team 5 Brent A Anna P Pat Megan S

Team 6 Chris M Tish Renee Tanya

Team 7 Ashley Manny Ryan L Pamela

Team 8 Nate W Kassie Lindsey S Chris S

Team 9 Kylie Alex Zuzie Eric C

Team 10 Guy Paul T Jenna B.A.

Team 11 Jason N Hannah Meg M. Kristin C

Team 12 Katherine R Dallas Greg T Kelly B

Team 13 Matt W Brandon Casey Ivanna

Team 14 Amber C Amanda Goulas Jason J

Team 15 Enaldo Myra Mark D Carola

Team 16 Paul B Katie R Angela K Erik O.

Team 17 Coach Erik Danielle Kim R Amber B

Team 18 Martin Jami Becca A Martin R

Team 19 Jason W Justin C Eric M Christina G

Team 20 Jared Jeff G Julie J Kristin L

CrossFit...In ICT

General WU: Coaches Choice

Specific WU: 2x 15/12 cal row, 10 Barbell good am, 10 BJ (24/20)

Strength: Five sets of Deadlift x 6 reps Rest 2-3 minutes

Build load over the course of the five sets.

WOD 1: Benchmark “Christine” Three rounds for time of: Row 500 Meters 12 Deadlifts (BW or 3/4 BW) 21 Box Jumps (24/20)

ICT.. In CrossFit

General WU: Coaches Choice

Specific WU: In 6-8 minutes complete 10 reps/ movement+ 400 m run (state of mind)

WOD 1: 6, 3 Min AMRAPs, for max total completed rounds of

3 Bumper Burpees (45/25)

5 Bumper G2OH (45/25)

7 KB SDHP (53/35)

rest 1 min between each set

WOD 2: In teams of 2 complete max sprints in 7 min

Partner A sprints from CF 843 sign to driveway pole and back

and tags partner

SCORE= Total team sprints