Please join me in welcoming the new members who are beginning the 6 week Transform Me Challenge today! We are happy you are joining our Fit Family and look forward to helping you.

 

 

 

WOD 110716

What is the nicest thing a friend has ever done for you?

Warm-up 1

5 Minute Jump Rope

3 Rounds:
10 Pass Throughs(vary each round the type, circle, rev, etc.)
10 Good Mornings
10 OHS
10 Jackknives
30 Russian Twists

Power Clean

Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1
& Supine Ring Row x 5 reps

*(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

CrossFit Baseline (Time)

For Time:
500 m Row
40 BW Squat
30 Ab Mat Situps
20 Push Ups
10 Pullups

Fitness Levels Chart:
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate
7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner
10:00, 11:00 Cut-Off

Cash Out

Acculuate 3 minutes at the bottom of a squat (ideally holding a load)

Out of Town WOD

3 rounds
800m run
40 DB Snatches, 44/26
50 Situps

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