Happy August! What’s your goal for the month?
“Skill”
Muscle-Ups
Strict
2-2-2-2-2
If you don’t have your Muscle-Up you will work on the technique…
10-9-8-7-6-5-4-3-2-1
GHD Situp or Abmat
Deadlifts 225/155
For Time:
“Worry is a down payment on a problem you’ll probably never have.” -Scott
10 Minutes to Find:
2 Rep Max Squat Clean Thruster
3 Rounds
10 Box Jumps 24/20
20 Kettlebell Swings 70/53
30 Sumo Deadlift Highpull 75/55
For Time:
“You are God’s idea! He is seeing you and LOVING the you He sees!” – Max Lucado
What is this weeks Challenge?
2 Minutes Max Rep Thrusters 95/65
You must use a Med Ball and full lock out at the top! Head through the arms! No cheating..
CrossFit is the Sport of Fitness! This challenge will NOT favor you if you are NOT CrossFit! You must be able to perform well at most tasks NO EXCUSES! Challenges will bring out your areas of weakness. If you lack skill and coordination some challenges will be difficult like Du’s! It will only make you a better athlete work on your weak areas…
$100 Gift card to the winners! Thruster hard!
We had some great Double Under scores from last week Job well done!
Here are the Double Under Winners
Men- 1st Regan 154 – 2nd Tie John & Joe 151 – 3rd Josh 113
Ladies- 1st Graham 110 – 2nd Madalyn 32 – 3rd Amanda 31
Scores to Date:
Men——Women
Joe 220 – Madalyn 76
Tim 178 – Jenn 35
Markus 80 – Ansley 28
Pangle 115 – Amanda 47
Hans 57 – Angie 38
Regan 218 – Lesli 34
John 198 – Cassie 59
Garland 58 – Grayham 109
Josh 161
“Skill”
3 Strict Pullups (Ladies can Kip)
3 HSPU
On the Minute every Minute for 7 Minutes:
3 Rounds
10 OHS 135/95
15 Bar Burpees
For Time:
“We must get over wanting to be needed-this is the hardest of all temptations to resist.” – CSLewis
I will post winners from this weeks challenge on Monday! Wow their are some great Double Under numbers…
“Chief”
5 Rounds
3 Minute Rounds
3 Power Cleans 135/95
6 Pushups
9 Squats
1 Minute Rest Between Rounds
“I’ve always been crazy, but it’s kept me from going insane.” -Waylon Jennings
Friday Open Gym! Anything of your choice But you must get some skill work in on something that your not so good at. Last day for Double Unders… Top Male and Female Athlete will receive a $100 gift card to Run-In! Who will get them?
??
Word has it Josh is pretty good at Du’s… Week 2 of Challenge ends on Friday! Only 2 days left!!
800 Meter Run
21 Jerk 135/95
800 Meter Run
15 OHS 135/95
800 Meter Run
9 Thrusters 135/95
For time:
“It’s not how you fall that counts.. It’s how you get up.” -Joe Namath
Wow summer is passing too quickly How is everybody doing with their Du’s? Can’t wait to hear the final numbers!
Deadlift
2-2-2-2-2
5 Rounds
6:00pm Doin Work…
Don’t forget to HYDRATE ALL DAY!! Drinking 8 oz. of water before you walk into the gym isn’t going to cut it. You need to start drinking water in the morning and drink up all day! Train smart! What is one of the fastest ways to decrease your performance? Dehydration!!
7 Rounds
5 Squat Cleans 155/105
7 Burpee Pullups
For Time:
*Alpha 185/125*
Look what the cat dragged in… Welcome back Bennie!
Don’t forget mobility today at 6:00am and 7:00pm. WOD is at 6:00pm!
“If you don’t have confidence, you’ll always find a way not to win.” Carl Lewis 9x Olympic Gold Medalist
“Max Rep”
Double Unders
Rules:
Max rep per attempt, you cannot stop and start again! Your goal is to get as many Double Unders in a row as possible! Once you stop or trip on your rope it’s over.. But you can do as many attempts as you want. Challenge ends on Friday! Happy jump roping
All WOD challenges are scored by points. This weeks challenge is simple = Every double under is 1 point if you do 100 you get 100 points. Simple easy!
Points for Prowler Push WOD
Men ——- Women
Joe 69 – Madalyn 44
Tim 68 – Jenn 24
Markus 59 – Ansley 27
Pangle 67 – Amanda 16
Hans 56 – Angie 26
Jeremy 46 -Lesli 18
Regan 64 – Grayham -1
John 47
Garland 45
These are your points from Prowler Push. Graham has done this weeks WOD because she is out of town. She got 110 Double Unders in a row with a witness! Which means she has a total score from last week and this week of 109 points! Don’t count yourself out of the running until it’s all said and done. Grayham started the double under challenge with negative 1 point and she blasted out those double unders to get a great score….
Jenn: Helen is one of my favorites!
Cassie: I like this one! Missing everyone at CFG! :(
Wunder: Thank goodness Trey and his wallballs suggestion didn’t make it to Kristen!
Cch: Sorry, I wondered where I left that!The Green's: haha, the evening classes were the same way!
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