REST DAY
Competitors Class:
1730-1900
Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!
CFE WOD:
Choose a sport, and perform 10-12 repetitions of:
Run 200m, rest 1:30
Row 250m, rest 1:30
Bike 600m, rest 1:30
Swim 50m, rest 1:30
Flexibility:
Right Straddle – 1:30
Left Straddle – 1:30
Center Straddle – 1:30
One Arm Lat Lean – 1:30/side
Reclined Spinal Twist – 1:30/side
Post total sprint time and experiences to comments
3.4 mile run at lunch. Felt good.
WOD 1: 11:01. Mod: 83# cluster, jumping MU on 30″ box. Time to move to a lower box.
WOD 2: channeled my inner Darren and worked HS stuff.
WOD 3: team Speedy Pinkzilla. 6:18 row, 62 reps. Mods: 83# snatch for Jaime and me, 75# snatch for T, 45#KB for Jaime.
Fun class tonight!
WOD 1:
6:27 Rx
WOD 2:
Good work on HS’s
WOD 3:
Team “Such a Jammy”
5:20.3 Row
109 reps
WOD 1: 8:27 Rx
WOD 2 and WOD 3: what jimmy said