For those of you participating in the Big River Rumble at Old Orchard CrossFit October 3rd, I have some get ready practice for you! The increasing weight Clean and Jerks on Friday, should help you prepare for workout #1. For those of you participating in the Festivus Games here at Nearly Perfect CrossFit October 17th I have some get ready practice for you too! On Monday there is a workout with lots of Deadlifts at fairly light weight. This will help you practice for workout #2. Then keep working on getting heavier Back Squats and you will be more efficient at the floater wod of 2 minutes of Back Squats. We can all be ready to work hard and have fun! For those of you that forgot to sign up for the Festivus Games, it is not too late. We need at least 20 people to have a good competition and there are only 11 that have put their money down. They are depending on you to come through for them!
MONDAY 9-14-15
"343" a 9-11 Memorial WOD
the number of rescue workers who died trying to save lives of others
49 reps/calories each for time:
Row
Push-ups
Deadlifts (95, 65)
Double Unders
Sit-ups
Box Jumps (24, 20)
Squats
TUESDAY 9-15-15
Strength WODs
then:
AMRAP in 10 minutes:
5 Thrusters (95, 65)
5 C2B Pull-ups
10 Thrusters
10 C2B Pull-ups
15 Thrusters
15 C2B Pull-ups
continue adding 5 to each round, score is total reps
(Team Series Event 4)
WEDNESDAY 9-16-15
Snatch Balance
3-3-3-3-3
THURSDAY 9-17-15
Strength WODs
then:
For time:
100 Double Unders
50 Calorie Row
25 Step ups (24, 20) with 2 Dumbbells (45, 35)
(Team Series Event 1)
FRIDAY 9-18-15
AMRAP in 20 minutes:
15 Clean* and Jerks (135, 95)
rest 1 minute
15 Clean and Jerks (155, 105)
rest 1 minute
15 Clean and Jerks (185, 125)
rest 1 minute
15 Clean and Jerks (225, 155)
rest 1 minute
15 Clean and Jerks (245, 165)
rest 1 minute
15 Clean and Jerks (265, 175)
* do Squat Cleans for as long as possible
(Team Series Event 2)
SATURDAY 9-19-15
Open Gym from 8 to 10 am
There was a suggestion of printing up a card with each of the CrossFit gyms in the area that want to participate in wod sharing. It would be sold by each gym for a price, kind of like a park hopper card. You could have say 6 visits at other gyms, 3 at Old Orchard, 3 at Muddy Water, for what would usually be a drop in rate of $10 each time, for a flat rate of $50. I would then send each of the other gyms $25 for each card sold. Does that sound like something you would be interested in? Do you think it would work?
