4.11.17 Workout of the Day

Congrats to these two ICT "Winners" who have been our biggest "Weight-loss Losers" over the past 3 months totaling over 50 lbs. Congrats to Anahis and Ofelia! Keep up the progress ladies.

Box Brief

Due to the Spring Break, The Heritage, and smaller class sizes this week, ALL morning and 1230 PM classes today will be in the CrossFit building. Both WODS today are awesome and are very comparable in stimulus. All athletes are recommended to participate today. We will have scaling options for those that need them. Please bring your jump rope, running shoes, and earbuds.

CrossFit

1. Conditioning In teams of 2: 3 Rounds: 100 DU, 40 Wallballs (20/14#) 600 m run-together 2 Rounds: 100 DU, 40 Wallballs (20/14#) 400 m run-together 1 Round: 10 DU, 40 Wallballs (20/14#) 200 m run-together

2. Stamina Conditioning

EMOMx:10: 5 Bar Burpees + 5 Thrusters (115/80)

ICT

WOD 1:

2014 CrossFit Games Event #3

TEAM of 2 :"Triple 3"

For time:

3000M Row.. switch every 500m

300 DU.. switch every 50

3 mile run... switch after every 300 m.(so we will treat this like a relay in which one runs 300 while one rests)