2017 CrossFit Games registration now live! Click HERE
Team name: Ape Nation
2017 CrossFit Judges course now open! Click HERE
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!
Sprint Work:
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
Royal Huddleston Burpee Challenge:
Day 5
Post total sprint time and experiences to comments
WOD 1:
8 Min AMRAP partnered with Goat Rider
5 PLU
7 Dbl DB Thrusters (50#/35#)
9 DB PU to Abmat
12 GHD Sit-ups
25 DU
Total: 291 Rx for me, Goat did 1 round of the 50# DB Thrusters
WOD 2:
E90SOM for 15 Min
3 HSPU
1 SQ Clean (start at 25% of 1RM then increase by 20/10 every lift)
Successful from 75# – 275#
WOD 3:
Skill work
Worked on butterfly PLU progressions. Gonna take a lot of practice.
WOD 4:
Move rubber mats into Jimmy’s truck for time: ✅
Crossfit Dallas Central
Tabata – 8 rounds
Row
SU
SDHP
Wall Balls
263 Reps – class missed 1 – 20 sec round