7.20.16 Workout of the Day

Congrats to Team Kassie,Coach Paul and Sash with a winning time of 30:57.... FREE used lost and found T-Shirt of choice coming your way! Great work all classes.

Team Results:

530 AM:

1. Christina Pamela Ben 35:20

2. Kristin Michael Edward 32:52

3.Joanne Lindsey Josh 32:22

830 AM

4. Louis, Suzie, Ivana 34:57

5. Amber, Joe 35:10

1230 PM

5. Rob Otter Luis 34:05

6: Jason Dan Jeff 31:49

7: Nate Mark 26:54

415 PM

8. Calvo Mason 32:45

9. Daniel Josh 32:40

530 PM

10. Kylee Ryan Casey 33:51

11. Sash Paul Kassie 30:57

CrossFit

General WU: Coaches Choice

Specific WU: 15 barbell Good mornings 15 Barbell DL

+ 3x5 ascending to set one weight

Strength:Every 3 minutes, for 18 minutes (6 sets): Deadlift x 3 reps *Set 1 – 3 reps @ 70-75% *Set 2 – 3 reps @ 75-80% *Set 3 – 3 reps @ 80-85% *Set 4 – 2 reps @ 85-90% *Set 5 – 3 reps @ 80-85% *Set 6 – 3 reps @ 80-85%

WOD 1: 12 min AMRAP of: 12 Alternating Reverse Lunges with single Kettlebell (53/35KBs) 9 Toes to Bar 6 Strict Handstand Push-Ups

Skill: Take 5 minutes complete as many unbroken DUBS as possible

Midline=none

ICT

General WU: Coaches Choice

Specific WU: In 10 minutes complete:

10 barbell good mornings+ 10 burpees+15 cal row +20 airquats+

3x5 ascending to DL weight

WOD 1: In teams of 2 complete 20 minute AMRAP of:

10 Calorie row

20 DL (155/105)

30 bar over burpees

40 Air squats

-One bar, one rower-

-No 2 athletes are working at once-

Midline: Tabata Mountain Climbers

Schedule w/Coaches

CrossFit

5:30- Martin

8:15- Mark

9:30 KIDS-Amber

12:30- Paul

4:15 - Paul

5:30 - Paul

6:45 - Paul

ICT

5:45- Amber

7:15- Mark

8:30- Martin

9:30- Martin

12:30- Mark

5:00- Martin

6:00- Brandon

7:00 - Brandon