FYI: This Thursday, June 20, CF Broken Arrow is hosting the 2nd monthly “Girl’s Night Out CrossFit Style”. This is a new event hosted by a different box each month as an opportunity for Tulsa area CF ladies to get together, bring a non-cf friend (if you want), hang out and work out. Bring your jump-rope. There are a group of ladies going from MP. Registration begins at 6:00pm. $5 fee at the door. Text Becky if you want to join. Open Gym will run as usual at the HealthZone.
“Red Dirt Classic: Team Event 1 (Partner Version)”
Each Person Will Complete the Following:
25 Power Cleans (135/93)
25 Kettlebell Swings (55/35)
25 Box Jumps (24/20″)
25 Front Squats (135/93)
Post time to comments
*Partner A completes 25 Power Cleans then moves on to kettlebell swings. Partner B may start their 25 Power Cleans as soon as Partner A begins their kettlebell swings. You can only advance to the next movement once your partner ahead of you has completed and moved on to the next exercise.
**Each person must use the same weight for power cleans and front squats, however, the partners are not required to use the same weight. Try to pick a partner that is using a similar weight for ease of transition. ONLY ONE BAR IS ALLOWED IN EACH GROUP. If partner B needs to use a different weight, they must strip the bar down to their weight after Partner A finishes their Power Cleans. Once Partner A has completed box jumps, they must then rebuild their bar to the original weight for their Front Squats. Partner B will then rebuild the bar again once they are ready for their Front Squats.
16:30 Rx
w/Barry & David
50 burpees aftetward.
12:14 MOD
63# Clean and Back Squat
w/ Vicky and Lisette
100 Burpees
10:30
Rx
Got 10 Butterfly PLU today!
6:41 Rx
13:35
#115lbs
Working on my front squat form…did a lot better today!!
9:45 indv. 11:40 team
#95lbs
16:30 RX
with Chad
Sore left knee so front squats a no go instead:
AMRAP 20 minutes:
30 double unders
15 calories row
10 KB swings 2 pood
6+40
8:41 rx with Jaime.
Individual time 6:55.
13:45 rx with Andrew
9:40 individual, 13:45 with JBoone (RX). Nice work John.
7:59
with Madalene
Modification:
30# cleans and front squat
WOD on Fort Knox:
400m Row
20 Hand-release PU
10 K-2-E
5 Pull-ups
3 rounds for time
14:31 Rx
12:17rx with Christian dunno individual time
16:30 Rx w/ Chad V.
Sorry for slowing you down! 🙂