NEWS & EVENTS
Saturday, February 11th 2017
Crossfit
A) Partner death by thrusters and burpees:
Min 1, athlete A does 4 thrusters, athlete B does 4 burpees
Min 2, athlete A does 4 burpees, athlete B does 4 thrusters
Min 3, athlete A does 5 thrusters, athlete B does 5 thrusters, etc….
*With a partner, switch movements each minute. Add 1 rep each minute until you cannot complete at all the reps in one minute. Once you cannot complete all the reps in one minute, take one minute rest, then decrease by 1 rep each minute until last person is out or time cap hits.
75/55lb 95/65lb or 115/75lb.
*26 minute time cap
B) Reverse tabata: 8×10 secs on 20 secs off alternating between 1) L hang 2) Chin over bar hold
Metcon class
A) Run 800
10 pullups/ring rows
10 push ups
Rest 3 minutes
Run 600
15 pullups/ring rows
15 push ups
Rest 2 minutes
Run 400
20 pullups/ring rows
20 push ups
Rest 1 minute
Run 200
25 pullups/ring rows
25 push ups
Rx+ : rep scheme 15-20-25-30 and deficit pushups
B) 40 Weighted sit ups
