May 10 2013
FREE Class Tomorrow at 11AM – come see what CrossFit is all about!
Murph Sign Up is HERE
Please put your name in an empty numbered space. Times are when the WOD will start. Cost is a minimum $10 donation.
This is what your training has been about. Today, this day, is when we crown CHAMPIONS. Show up early, work your strategies, dominate.
Event 1: Musical Chairs. – 7AMRAP
– Athletes bear crawl around Med Balls. When the music stops the Athlete left standing is out and owes 2 Wall Climbs.
Event 2: Duck, Duck, Goose. – 7AMRAP
– Athletes are seated while one athlete counts off – Duck, Duck, Duck, etc. When Goose is called both athletes run to the Pull Up Rig, complete 10 Jumping Pull Ups and run back to the group. The athlete who loses does 15 Air Squats and becomes the tapper.
Event 3: Dodgeball. – 3 x 5AMRAPs
– Equal Teams square off in this mortal death match. Traditional ADAA rules apply with additional exceptions. When an athlete is out they may perform a ladder of the following movements to get back in:
5 – Burpees
1 – Muscle Up
“Ladder” means that for every time that athlete gets out they must add the original amount to they’re previous number. So 5 Burpees their first out, 10 their second, 15 their third, and so on.
Matches will last a maximum of 5 Min with 2 min rest and reset between matches. Match winners are either: When all athletes on the other team are doing Burpees/MUs – or – The team that gets the most athletes out in the 5 min cap.
Comp Work – 4:30p, 5:30p
Front Squat – 1×5(80)1×3(90)1×2(95)1×2(100)
Vert Psnatch – 10×3(75)
50 Thrusters (45lbs)
30 Pull Ups