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8.15.18 Workout of the Day

ryan Baggott
Aug 15, 2018
2 min read

Jordan 1230

Best of luck to you Jordan on your move to Columbia. Teach those boys up there how to squat will ya!

Box Brief:

Happy Birthday Rich P.

*Save The Date* -This Saturday, Aug. 18th from 4-8 PM, we will be hosting an End of Summer-Social for all 843 members at May River Preserve. We have rented out the pool and clubhouse for 843 members only. Included will be Rock Climb Wall, Waterslide, snacks, mixers and non-alcohol beverages. Feel free to BYOB and/or plate of choice. All active 843 members, kids, and families are welcome. Sign up at the gym whiteboards by Friday, August 17th. This our way of giving back and thanking you for your support in CrossFit 843.

-August 28th, Southeastern Body Fat Test Van will be at our gym from 7-10 AM. This hydrostatic (water) testing is THE most accurate method for determining body fat percentages and lean muscle mass. It is limited to the first 20 athletes and only takes 10 minutes. Please sign up on at gym whiteboard to reserve your spot.

-August 28th through November 16th we will be hosting a 12-week Nutrition Challenge. This will include 2 body fat testing, bi-monthly seminars, closed FB group, recipes, measurements and more.

Please sign up on at gym whiteboard to reserve your spot.

CrossFit

1. “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

3. Aerobic Capacity 5-4-3-2-1: Minutes on the Assault Bike or Jog Rest Half the Time Between Sets

ICT

1. Conditioning A) P1 AMRAP 3: 21/15 Calorie Row 21 BJ (24/20)

Max burpees to 6 inch target in remaining time P2 than completes above B) AMRAP 3: 18/13 Calorie Row

18 BJ (24/20)

Max burpees to 6 inch target in remaining time P2 than completes above C) AMRAP 3: 15/11 Calorie Row

15 BJ (24/20)

Max burpees to 6 inch target in remaining time P2 than completes above D) AMRAP 3: 12/9 Calorie Row

12 BJ (24/20)

Max burpees to 6 inch target in remaining time

P2 than completes above

SCORE=total team burpees